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Fiber is the collective name for several types of carbohydrates - usually the part of vegetables and grains that the body does not fully digest. Although fiber is not broken down and absorbed like nutrients, it still plays an important role in health.
1. The benefits of fiber
There are 2 main types of fiber: Soluble fiber (soluble in water) and insoluble fiber. Dietary fiber has many health benefits. Specifically:
Several studies have shown that a high-fiber diet reduces the risk of heart disease and type 2 diabetes; Fiber is good for the digestive system: Insoluble fiber makes up a large percentage of stool. It helps treat constipation and diverticulitis and may be beneficial for people with irritable bowel syndrome. Recent studies have shown that increasing fiber consumption also increases the chances of survival in people with colon cancer; Cholesterol-lowering fiber : It binds cholesterol in the intestines, preventing the body from absorbing cholesterol; Soluble fiber is also helpful in treating diabetes and insulin resistance (pre-diabetes). It can slow down the absorption of carbohydrates, improve blood sugar; Because fiber creates a feeling of fullness and has very few calories, foods rich in fiber also aid in weight loss. MORE: Types of fiber and their health benefits
2. How much fiber should you add?
Consuming an adequate amount of fiber from various sources will help keep the body healthy. If needed, the patient can be prescribed by the doctor to use a larger amount of fiber. According to recommendations, the amount of fiber that each person should consume for each age is as follows:
Children: 1 - 3 years old: 19g/day; 4 - 8 years old: 25g/day; Women: 9 - 18 years old: 26g/day; 19 - 50 years old: 25g/day; Over 51 years old: 21g/day; Pregnant: 28g/day; Are breastfeeding; 29g/day; Men: 9 - 13 years old: 31g/day; 14 - 50 years old: 38g/day; Over 51 years old: 30g/day. Even when used with a large amount of fiber, it is still safe for the body. Experts have not yet found that consuming too much fiber can be harmful to the body.
MORE: Some notes when using dietary fiber supplements
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3. Foods rich in fiber
The best way to get fiber is from foods like fruits, vegetables and whole grains. Some good sources of soluble fiber include: Oatmeal, oat bran, apples, strawberries, citrus fruits, beans, peas, lentils, barley, rice bran, etc. Sources of insoluble fiber include: Whole grains, whole grains (barley), whole wheat bread, wheat, carrots, cabbage, cauliflower, beets. Certain foods, such as nuts, will contain both soluble and insoluble fiber.
4. Side effects of fiber supplements
Side effects: Fiber has no serious side effects. If too much fiber is consumed, it can cause bloating, cramps and worsen constipation. At this point, you can drink more water, over 2 liters / day to reduce side effects; Drug Interactions: If you are taking any medications, talk to your doctor before using fiber supplements as it can block the absorption of some medications; Risks: Fiber supplements can cause intestinal blockages, but are rare. If you have any chronic medical conditions, you should talk to your doctor before taking a fiber supplement. Fiber has many benefits for the health of the heart, digestive system,... Therefore, you should increase your consumption of fiber-rich foods for better health.
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Reference source: webmd.com
