7 good reasons to eat more fiber!
These days, if you read a post about healthy eating, you'll see that macronutrients aren't the only ones taking center stage anymore. Fiber also plays a major role. So, yes, they are neither energetic nor give you energy, but they have been shown to have a positive effect on your health.
The recommended daily intake for adults is 30 to 45 g. But in fact, it's another story. The average fiber consumption for men and women today is 10 to 15 grams per day.
So how do you easily create a delicious, high-fiber dish? Try a bowl of colorful quinoa. You don't have much time ahead of you? Our delicious breakfast dishes will help you fill up on fiber in just a few bites! Not convinced yet? We will give you the best arguments for increasing the fiber intake in your diet.
The first reason: they are satiated
Dietary fiber is usually a plant component of the diet that cannot be broken down in the small intestine or only incompletely. High-fiber foods must be chewed intensively, which sends a signal to the brain
that you are full even before it reaches the stomach. Moreover, they are classified according to their solubility in water. For example, there is excellent soluble fiber in oats and legumes. It increases in
size by binding to water. Therefore, it is digested more slowly. This explains why they spend more time in the stomach, as a 2016 study noted.. So soluble fiber has a positive effect on feeling full.
The second reason: It prevents food cravings
Simple carbohydrates from white flour products cause blood sugar levels to rise and fall just as quickly. These fluctuations in blood sugar can lead to food cravings. The slow breakdown of high-fiber
foods also slows digestion. Blood sugar does not rise sharply and falls more slowly. Hungry and looking for a healthy alternative to candy bars? Then try Choco Extra Protein Bars with no added sugars.
Reason #3: They contribute to good gut health
The intestinal flora is home to more than 1,000 different types of bacteria that, among other things, affect your digestion and immune system, and perform important functions. Some fibers act as food for
the intestinal flora. Thus, soluble fiber is better fermented by bacteria than insoluble fiber. The energy generated in the form of fatty acids is used to maintain the intestinal barrier. It also improves the absorption of water and sodium. Want more tips for taking care of your gut? Bitter foods can help you!
Fourth reason: It enhances digestion
Fiber promotes digestion, thus improving the stomach. Thanks to its ability to absorb water, its volume increases in the intestine, and therefore the action of the latter is preferred. This prompts the intestinal muscles to keep moving their contents. If you include more fiber in your diet, it is also necessary to increase your fluid intake.
Reason 5: It is good for your health
A 2016 study commissioned by the World Health Organization revealed that daily fiber intake can have a direct impact on health. It showed that 25 to 30 grams of fiber per day reduced the risk of
cardiovascular disease, intestinal tumors, and diabetes. However, the study does not show whether this finding was due to fiber alone or whether other foods consumed during the period studied were the cause.
The sixth reason: It helps lower cholesterol levels
Soluble fiber positively affects cholesterol metabolism. They bind to bile acid, which cuts off intestinal circulation and leads to increased production of bile acid. Thus, more cholesterol is broken down, which reduces the amount of "bad" cholesterol.
Reason 7: They enhance the absorption of micronutrients
Consuming insoluble fiber encourages the absorption of minerals, such as calcium, iron, magnesium and zinc.