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Nutrition

4 reasons to ensure adequate fiber intake in your diet

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4 reasons to ensure adequate fiber intake in your diet

Hi Viber! Today we’re here to give you 4 reasons why it’s important to include fiber-rich foods in your daily diet. A while ago, we talked about fiber, the different types, and where to find them. As we mentioned, fiber is found in various plant-based foods like legumes, nuts, vegetables, fruits, and cereals, and it’s resistant to digestion and absorption, meaning it’s not digestible. Do you know what functions it serves and how it benefits us?

Stick around and discover why consuming between 25-30g of fiber a day is crucial for your well-being.

Reason nº1: Fiber helps us lose weight. How does it do this?

One of the main functions of fiber is to provide a feeling of fullness. Fiber slows down gastric emptying, which means the energy we get from these foods lasts longer, reducing appetite. What do we achieve with this? Feeling less hungry in the hours that follow and, therefore, minimizing the desire to snack or the urge to eat shortly after finishing a meal.

Additionally, fiber-rich foods are usually lower in calories and require more effort and time to digest.

🧐 If we’re looking to lose weight or want to avoid snacking between meals due to cravings, fiber-rich foods are our ally.

Reason nº2: Fiber helps us maintain optimal intestinal health.

Fiber helps keep the intestines healthy by promoting regular bowel movements. How does it do this? Fiber has the ability to retain water, which increases the size of the stool and adds ‘softness’ to it. This facilitates easier bowel movements and helps prevent constipation.

Additionally, fiber increases the diversity of the gut microbiota, which is crucial for metabolic health and preventing various related diseases. When fiber is fermented, it produces butyrate (a type of short-chain fatty acid). Butyrate is the primary energy source for the cells of the intestinal lining, and one of its functions is to help slow down intestinal transit and reduce colon inflammation.

💭 Did you know that fiber is also linked to a lower risk of developing colorectal cancer? Fiber reduces the time that stool (and its toxins) is in contact with the walls of the colon, facilitating its elimination.

Reason nº3: Fiber helps stabilize blood glucose levels, preventing sharp fluctuations.

Fiber, specifically, is a type of carbohydrate that, unlike other carbs, doesn’t break down into glucose or other sugars. As mentioned earlier, fiber helps slow the digestion of carbohydrates, causing glucose to enter the bloodstream more gradually and leading to smaller glucose spikes.

Moreover, by reducing the rate at which glucose is absorbed in the intestine, fiber leads to a more gradual insulin response, preventing excessive insulin secretion. Numerous studies have shown that this can lower the risk of developing insulin resistance or type 2 diabetes.

🧐 Many of you Vibers might have noticed that foods high in fiber have a smaller impact on blood glucose levels.

Reason nº4: Fiber helps us maintain better cardiovascular health.

Another function of fiber is to lower blood levels of LDL cholesterol, known as “bad” cholesterol. It creates viscous solutions in the intestine that ‘trap’ this cholesterol, preventing its absorption and promoting its excretion. By reducing LDL cholesterol, the ratio of total cholesterol to HDL cholesterol (known as “good” cholesterol) improves, thereby reducing the risk of developing cardiovascular diseases.

Additionally, fiber helps regulate blood triglyceride levels and has a beneficial effect on blood pressure.

👉🏼 Did you know that LDL cholesterol can accumulate in the arteries, increasing the risk of cardiovascular diseases?

Conclusions

As you can see, fiber plays a crucial role in intestinal health, weight management, glucose metabolism, and cardiovascular disease prevention. This gives us at least four reasons to ensure a daily intake of 25-30g of fiber. However, as with most dietary recommendations, the optimal amount of fiber depends on individual factors such as personal health conditions and goals, as some people may not tolerate fiber well or may need different amounts.

That’s why it’s important to work with a nutritionist who understands your specific situation and can provide personalized recommendations.

At Glucovibes, we can help you achieve the right fiber intake for your needs. Don’t hesitate to contact us; we’d be happy to assist you!

References

  • [1] Aranceta Bartrina J et al. Guías alimentarias para la población española (SENC, diciembre 2016); la nueva pirámide de la alimentación saludable. Nutr Hosp. 2016; 33(8):1-48.
  • [2] Barber TM et al. The health benefits of dietary fibre. Nutrients. 2020; 12(10):3209
  • [3] Hervik  AK,  Svihus  B.  The  role  of  fiber  in  energy  balance. J  Nutr Metab. 2019.
  • [4] Makki K et al. The impact of dietary fiber on gut microbiota in host health and disease. Cell host & microbe. 2018; 23(6):705-715.
  • [5] Weickert MO, Pfeiffer AF. Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. J Nutr. 2018; 148(1):7-12.
  • [6] Soliman GA. Dietary fiber, atherosclerosis, and cardiovascular disease. Nutrients. 2019; 11(5):1155.