How to effortlessly boost your fiber intake for better health
Dietary fibre, or roughage, is a complex group of substances crucial for properly functioning the human digestive system. It regulates bowel movements, prevents constipation, and helps cleanse the digestive tract of accumulated waste. Although obtaining adequate fibre in the diet is easy, many people suffer from its deficiency.
18 May 2024 13:19
According to the World Health Organization (WHO), the optimal fibre intake is 28-40 grams daily, but the exact amount varies depending on individual needs. Our diet often lacks fibre due to a widespread fear of carbohydrates and trendy diets that eliminate grains. So, see how to incorporate fibre into your diet effortlessly and smoothly.
What are the benefits of fiber?
Dietary fiber has numerous health benefits, including:
- stimulating the intestines to effectively eliminate waste and toxins from the body,
- preventing constipation,
- aiding in weight loss,
- lowering cholesterol levels and the risk of atherosclerosis,
- regulating blood glucose levels,
- helping eliminate toxins, bile acids, heavy metals, and even carcinogenic substances from the body,
- stimulating intestinal blood flow,
- improving skin appearance, adding shine to hair, strengthening nails, and slimming the figure.
However, it is essential to increase fibre intake gradually. Too large a dose at one time can have the opposite effect, such as constipation, as well as abdominal pain and bloating. A diet rich in fibre also requires drinking more water.
Which foods are rich in fiber? the easiest ways to introduce fiber into your diet
Dietitians Lauren Harris-Pincus and Sarah Schlichter, in an interview with Yahoo.com, suggest changing eating habits to provide the body with essential fibre.
- Start the day with oatmeal or other fibre-rich cereals. Just a cup of cooked oatmeal provides about 3-6 grams of fibre. You can add other sources of this valuable substance, such as walnuts and almonds, chia seeds, flaxseeds, and pumpkin seeds.
- Eat more legumes - a half-cup of canned beans provides up to 5-8 grams of fibre. You can add beans to various dishes, bake chickpeas for a crunchy snack, and edamame can become your favourite movie night treat.
- Choose whole-grain products (not to be confused with multigrain, which can just be supplemented with grains). Replace refined white flour products with whole grain ones, and you will significantly increase your fiber intake and do your body a great favor. White refined flour is low in nutrients.
- Try to eat more vegetable-based meals. Why? Fibre is mainly found in plant-based foods, so it is recommended to eat plant-based meals several times a week to increase your vegetable and fibre intake.
- Fruits and vegetables should be part of every meal. Add small but mighty berries, such as raspberries and blackberries, to sweet oatmeal – they contain 8-12 grams of fibre per cup. Serve vegetables as snacks with your favourite dips or toppings to make eating them enjoyable.
- Remember, the less processed the grains, the more fibre they contain.
