Dietary fiber intake provides many health benefits. However, average fiber intakes for US children and adults are less than half of the recommended levels. Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.
They should speak to their doctor about finding sources of fiber that will not cause an allergic reaction. In some cases, a person may want to talk to their doctor about fiber supplements. A doctor may recommend these if the individual has constipation or trouble passing stool. Pharmacies sell fiber supplements, such as Metamucil, Citrucel, and FiberCon. These products do not provide the same levels of vitamins and nutrients as natural, high fiber foods, but they are beneficial when someone cannot get enough fiber from their diet.
Eating too much fiber can cause bloating, gas, and constipation. These side effects may occur if a person consumes more than 70 g of fiber a day. This is uncommon but may happen if someone is following a vegan, raw, or whole food diet.
Learn more about the symptoms and effects of eating too much fiber. Dietary fiber is an essential component of a healthful diet, with research linking a high fiber diet with reduced risks of many health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers.
Fiber is also important for keeping the gut healthy. Most people in America do not meet their adequate daily requirement of fiber. People can increase this measure by eating more high fiber foods, fruits and vegetables with the skins on, or by taking fiber supplements if this is not possible.
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Hot water bottles can help to relieve aches and pains. When do you think of fiber as exciting? Yeah, that would be never. But this research will help change your mind. Eating more fiber delivers a slew of health benefits. Here are 10 health benefits of fiber to encourage you get your fill. Plus, here are 10 foods with more fiber than an apple to help you get your fill.
Even if increasing your fiber intake is the only dietary change you make, you'll shed pounds. Dieters who were told to get at least 30 grams of fiber a day, but given no other dietary parameters, lost a significant amount of weight, found a recent study in the Annals of Internal Medicine. In fact, they lost nearly as much as a group put on a much more complex diet that required limiting calories, fat, sugar and salt and upping fruit, veggie and whole-grain consumption.
Fiber-rich foods not only fill you up faster and keep you satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat.
Another study found that people who doubled their fiber intake to the recommended amount knocked off between 90 and calories from their daily intake-that's equal to a 9- to pound weight loss over the course of a year. Just like any other organism, bacteria need to eat to get energy to survive and function. The problem is that most carbs, proteins, and fats are absorbed into the bloodstream before they make it to the large intestine, leaving little for the gut flora.
This is where fiber comes in. This is the most important reason that some dietary fibers are essential for health.
The friendly bacteria produce nutrients for the body, including short-chain fatty acids such as acetate, propionate, and butyrate, of which butyrate appears to be the most important When the bacteria ferment the fiber, they also produce gases.
This is why high fiber diets can cause flatulence and stomach discomfort in some people. These side effects usually go away with time as your body adjusts. Consuming adequate amounts of soluble, fermentable fiber is very important for optimal health because it optimizes the function of the friendly bacteria in your gut. Certain types of fiber can help you lose weight by reducing your appetite.
In fact, some studies show that increasing dietary fiber can cause weight loss by automatically reducing calorie intake 15 , Fiber can soak up water in the intestine, slowing the absorption of nutrients and increasing feelings of fullness However, this depends on the type of fiber. Some types have no effect on weight, while certain soluble fibers can have a significant effect 18 , 19 , 20 , A good example of an effective fiber supplement for weight loss is glucomannan.
Some types of fiber can cause weight loss by increasing feelings of fullness, leading to a reduced calorie intake. High fiber foods tend to have a lower glycemic index than refined carb sources, which have been stripped of most of their fiber. However, scientists believe that only high viscosity, soluble fibers have this property Including these viscous, soluble fibers in your carb-containing meals may cause smaller spikes in blood sugar In this case, the fiber can reduce the likelihood of the carbs raising your blood sugar to harmful levels.
That said, if you have blood sugar issues, you should consider reducing your carb intake — especially your intake of low fiber, refined carbs such as white flour and added sugar. Foods that contain viscous fiber have a lower glycemic index and cause smaller spikes in blood sugar than foods that are low in fiber.
Viscous, soluble fiber can also reduce your cholesterol levels. A review of 67 controlled studies found that consuming 2—10 grams of soluble fiber per day reduced total cholesterol by only 1.
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