Long-term harm can be significantly increased by a diet low in fiber. This inedible substance may appear to be merely a filler, yet it actually performs a number of crucial bodily tasks.
Fiber protects your heart
A 1999 study from Northwestern University that was published in the Journal of the American Medical Association found that participants' risk of heart attacks was reduced by 29% by consuming an additional 10 grams of fiber daily.
Fiber protects against intestinal disease
A low-fiber diet is linked to diverticulitis, an inflammatory disorder that results in lower-gut pain and cramping as well as eventual intestinal damage. Eating a meal high in fiber makes you feel content and helps you maintain a healthy weight.
Fiber reduces inflammation
Consuming adequate amounts of fiber can reduce inflammation, which is linked to chronic diseases like high blood pressure and higher LDL cholesterol.
Your immune system is fed by fiber
Fermenting the fiber that goes through the stomach and small intestine undigested helps the friendly bacteria that reside in your gut and support your body's immune system to flourish.
Fiber reduces the risk of stroke
According to research, the risk of stroke is reduced by 7% for every seven grams of fiber ingested daily.
Fiber keeps your skin clear
By speeding up the removal of toxins from the body, fiber may lessen the likelihood of developing acne or other inflammatory skin disorders.
Fiber promotes gut health
Fiber promotes gut health by causing short-chain fatty acid production by gut bacteria, which lowers inflammation and wards off gastrointestinal illnesses like Crohn's disease, ulcerative colitis, and irritable bowel syndrome.
Are you curious how your diet measures up? Here are three quick ways to determine whether you're consuming enough fiber:
Look in the bathroom
There are several methods that the dietary fiber in your bowel movements can be measured. It's a good idea to keep track of what you eat and when it leaves your body (eating beets makes this very simple to accomplish). This will help you figure out your "transit time." In fewer than 24 hours, food should be eliminated from the body; getting adequate fiber helps encourage effective disposal.
Next time you use the restroom, check the toilet. Your diet may be lacking in fiber if your poop sinks. Poop that is in good health floats on the water's surface.
Pay attention to your numbers
To assess whether you are getting enough fiber, you can look at two different types of data. The first is weight; if it is steadily increasing over time, experts believe this may indicate a deficiency in dietary fiber. Eating too little fiber might lead to overeating since fiber makes you feel full after a meal.
Your cholesterol is the other number to keep an eye on. You can keep track of your HDL and LDL cholesterol levels over time if you visit a doctor for routine exams. Although HDL (the beneficial kind of cholesterol) should always be much higher than LDL (the unhealthy type of cholesterol), total cholesterol is no longer regarded as a primary determinant of health.
Watch your mood
Any time you experience frequent bouts of hunger, fatigue, or moodiness throughout the day, your blood sugar is likely fluctuating. By slowing the digestive system's absorption of sugar, fiber is a crucial ingredient that aids in regulating blood sugar and insulin levels.
Increase your consumption of fiber-rich fruits, veggies, nuts, and seeds right away! If you can tolerate them well, sprouted and soaked gluten-free whole grains and legumes are also fantastic sources of fiber.
Adore Gaia has a fiber rich supplement which we believe will boost your fiber intake daily. That is none other than our organic Ashwagandha-Moringa Capsules.
