The importance of fiber for the human body

Articles Aug 15, 2020 00:28

Fiber is one of the indispensable ingredients in anyone's daily diet. But why is it so important? How much fiber do we need to eat?

Fiber is an important ingredient in a healthy diet and is considered an effective method for the prevention and treatment of constipation. In addition, foods high in fiber such as fruits, vegetables, wheat... also bring many other unexpected effects for the body such as helping to prevent heart disease, diabetes, weight gain and some cancer, it is also good for the digestive system. Enrich your daily menu with foods that are nutritious and good for your digestion!

Things you need to know about fiber

How much fiber does your body need per day?

The importance of fiber for the human body

Fiber plays an important role in a healthy, balanced diet. How do we determine the amount of fiber needed by the body? On average, most people need about 18g / day. For children, the average daily intake for children is as follows:

  • 2-5 years old: about 15g;
  • 5-11 years old: about 20g;
  • 11-16 years: about 25g;
  • 16-18 years old: about 30g.
The importance of fiber for the human body

Women need to eat 25 grams of fiber per day, and men should eat about 38 grams per day. Here is a sample Western menu that provides you with 37 g of fiber a day:

  • Morning: One serving of whole grain, served with half a banana and whole milk
  • Snack: 24 almonds mixed with a quarter cup raisins
  • Lunch: Turkish sandwich made with 2 slices of bread, served with lettuce and tomato and an orange
  • Snack: Yogurt with blueberries
  • Dinner: Grilled fish with salad, half a cup cooked spinach (spinach) and half a cup of lentils
  • Late meal: 3 cups of popcorn.

The importance of fiber for the body

1. Help the digestive tract healthy

The importance of fiber for the human body

This nutrient facilitates bowel movement, increases stool volume and makes bowel movements easier. It also helps you to relieve and prevent constipation or diarrhea. Plus, eating plenty of these nutrients can also reduce your risk of appendicitis, hemorrhoids, and kidney stones, reduce stomach acid, risk of acid reflux (GERD), and stomach ulcers.

2. Fiber and cholesterol

Fiber, especially soluble fiber, is an important element in a nutritious diet. This nutrient-dense diet can lower LDL cholesterol (this compound is called "bad" cholesterol because high concentrations can lead to heart disease). Eating plenty of fiber can also reduce the risk of metabolic syndrome, which includes related diseases like coronary artery disease, diabetes and stroke.

Fiber can lower blood pressure, reduce inflammation, and improve HDL cholesterol (which helps remove accumulated fat from the body by sending them to the liver for destruction. This compound is called "good" cholesterol. High HDL means a lower risk of heart disease).

3. Reduce risk of type-2 diabetes

The importance of fiber for the human body

Diets high in fiber, especially insoluble fiber from whole grains can reduce the risk of type 2 diabetes. If you have diabetes, eating soluble fibers can slow down absorption. collect sugar and improve blood sugar levels.

4. Reduce the risk of cancer

Some studies show that eating plenty of fiber can prevent colon cancer, reducing the risk of other cancers of the digestive tract such as stomach, mouth and esophagus.

5. Beauty skin

Eating plenty of fiber, especially psyllium husk (a type of tree seed) can eliminate toxins from the body, improving your health and skin.

What fiber should you add to the menu?

Fiber is commonly found in plant products. Foods such as meat, fish and dairy products do not contain this substance.

Eating whole grains, lots of fruits and vegetables helps ensure both adults and children get the right amount of fiber. However, if you have a digestive disorder such as irritable bowel syndrome (IBS), you may need to re-choose the right type and amount in your diet to match your symptoms. Your family doctor or dietitian can advise you further on this.

Watch next: 14 High Fibre Foods For Weight Loss

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