Enhance your digestion with additional fibers

In today’s fast world, where convenience often tarnishes diet, excessive dependence on processed foods can lead to fiber deficit.

This is a problem because Dietary fibers are a vital part of any balanced diet plan Because our bodies need it to support healthy digestion and feed the beneficial probiotic bacteria in our gut. Therefore, it is essential for overall intestinal health and optimal function.

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Fight fiber deficit

According to the survey¹; The average western diet only provides about half of the recommended daily amount of fiber.

We can experience various issues without sufficient fibers in our diet, from poor digestion and constipation to diarrhea and irritable bowel syndrome (IBS) due to the increase in intestinal passage.

In terms of weight management, Fibers promote feelings of fullness by reducing cravings To help weight loss or maintenance and deceleration of sugar absorption, preventing peaks and crushes at glucose levels.

Research also suggests that dietary fibers can protect us from heart disease, hypertension and certain cancers².

Consuming fiber -rich diet is especially important for women who experience menopause, As hormonal displacements during this period can significantly affect digestive health, increasing the risk of constipation.

Adequate dietary fibers can also support weight loss and are important for women’s health, with research³ showing that sufficient soluble fibers “is associated with a significantly reduced risk of breast cancer between pre-menopausal women”.

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The events of the fiber

While recommendations around adequate dietary fiber hires vary around the world and by age group, It is widely recommended to receive 25-30g or more everyday⁴.

We should take most of our fibers from natural sources, with this complex carbohydrate found in vegetable foods such as fruits, vegetables, whole grains and legumes.

Most plant foods contain a mixture of two types of fibers, ie soluble and insoluble:

• Soluble fibers It dissolves in water, forming a substance that looks like a gel in the digestive system that helps to slow down digestion, enhance nutrient absorption. Soluble fibers include pectin, beta-glucans, gums and mucosa. Beneficial sources include oats, barley, citrus, legumes, including beans and lenses and vegetables such as Brussels carrots and sprouts.
• Insoluble fibers It does not dissolve in water, but plays an important role in digestion by adding bulk to the stool, which helps promote normal bowel movements. You are insoluble fibers in whole grains such as wheat bran and brown rice, crusaders such as broccoli and cauliflower and some fruits.

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Probiotics

Beyond digestion, Fiber also plays an important role in our gut germicidewhich serves as food for the colonies of probiotic bacteria living in our digestive systems.

A prebiotic -rich diet prevents constipation, improves nutrient absorption and enhances the immune system⁵.

Many forms of soluble fiber are prebiotic. These include frukuligosaccharides (FOS), found in onions, garlic and bananas, food in foods such as root of Quixon, Jerusalem artichokes and onions and Galactosaccharides (GOS), which we get from breast milk and some vegetable foods.

The durable starch, found in wild bananas, cooked and cool potatoes, and legumes, is considered both soluble and insoluble and is an important prebiotic.

Although mainly insoluble in water and resistant to digestion, with low water retention capacity, this form of fiber also has soluble fiber characteristics, power supply in the lower digestive system (Coll).

Finding fiber

The best way to get adequate fibers in all its forms and fight fiber deficit is Make fibrous carbohydrates a cornerstone of your daily diet.

Start introducing a wider range of fruits and vegetables into your diet and slowly increase the natural intake of fibers to avoid possible digestive discomfort, such as excessive gas or constipation.

A fiber soluble supplement can also prove useful to increase daily fiber intakeEspecially for those who are struggling to meet their daily needs. Just add fiber supplement powders to foods such as breakfast cereals or take a capsule every morning with your meal.

When adding a fiber supplement to your daily diet, it is important to drink enough water to help digestion.

4 tips to increase your fiber intake:

1. Start slowly. Gradually increase the amount of fiber you eat every day.
2. Drink sufficient water. Soluble fibers need water to improve digestion. The goal is to drink 2-3 liters of water a day.
3. Fill the fibers: Add more whole grains, fruits and raw vegetables to your shopping lists and meals.
4. Consider a fiber supplement. A fiber supplement can help you achieve your daily recommended intake.

Fiber -enriched

By understanding the importance of fibers and taking measures to increase your intake through whole foods and supplements when necessary, you can improve the health and digestion of your bowel.

It is best to consult a healthcare professional or a registered dietician before starting any new diet or adding a supplement to your plan, especially if you have underlying digestive issues or other health conditions.

Reports:

1. Hornick, Betsy MS, Rd. Liska, Deann Phd. Dolven, Cheryl MS, Rd. Wrick, Kathie L. Phd, Rd. Fiber deficit, Part I: whole grain contributions to health and fiber. Nutrition Today 46 (6): pp. 293-298, November/December 2011 DOI: 10.1097/nt.0b013e318239635f.
2. Seljak BK, Valenčič E, Hristov H, Hribar M, Lavriša ž, Kušar A, žmitek K, Krušič S, Gregorič M, Blaznik U, Ferjanč B, Bertoncelj J, Korošec M, Pravst I. Indequate Intake of Dietry Fiber, Enlyeds, elderlies. of Slovenian representative SI. Menu study. Nutrients. 2021 Oct 27; 13 (11): 3826. Doi: 10.3390/NU13113826. PMID: 34836083; PMCID: PMC8619009.
3. Li Q, Holford Tr, Zhang Y, Boyle P, Mayne St, Dai M, Zheng T. dietary fiber intake and a risk of menopausal and estrogen breast cancer. Eur J Nutr. 2013 Feb 52 (1): 217-23. DOI: 10.1007/S00394-012-0305-9. EPUB 2012 Feb 16 PMID: 22350922; PMCID: PMC3709253.
4. Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health effects and sources of prebiotic dietary fibers. Curr Dev Nutr. 2018 Jan 29; 2 (3): NZY005. DOI: 10.1093/CDN/NZY005. PMID: 30019028; PMCID: PMC6041804.
5. Slavin J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients. 2013 April 22, 5 (4): 1417-35. DOI: 10.3390/NU5041417. PMID: 23609775; PMCID: PMC3705355.