What is Fiber? How to add fiber to your diet

Perhaps you’ve heard of the word Fiber in nutrition pages or online, in newspapers. Let’s learn about this type of Fiber as well as how to add it to your daily diet through the following article of Tnhelearning.edu.vn.

What is Fiber?

According to the US National Center for Biotechnology Information, Fiber, also known as dietary Fiber, is actually fiber . In nature, there are 2 groups of fiber based on its water solubility:

• Soluble Fiber : Dissolved in water and absorbed by “good” bacteria in the gut.
• Insoluble Fiber : Insoluble in water.

Fiber, also known as dietary fiber, is actually fiber

Another distinction is to divide fiber into fermentable (fermentable) and non-fermentable (non-fermentable) . This split relates to whether beneficial gut bacteria can use that fiber.

Not all fibers can be consumed and broken down by intestinal bacteria , some types can be both soluble and insoluble, or there are insoluble fibers that can be broken down by intestinal bacteria. prize.

According to nutritionists, the recommended daily fiber intake for men is 38 grams and women is 25 grams.

Benefits of Fiber

Supports optimal digestive system function

Supports optimal digestive system function

Fiber helps soften and regulate the size of waste in the intestines for the body to pass out, reduce constipation , and contribute to maintaining rectal health . Fiber helps the gut bacteria function optimally, and from there they improve nutrients and help the body absorb nutrients.

Furthermore, according to a dietitian, a high-fiber diet can also help reduce the risk of hemorrhoids and diverticulitis.

Very good for heart health

Very good for heart health

Soluble fiber is often found in legumes, oats, flaxseeds, etc. When consumed, it helps the body reduce the amount of LDL – bad cholesterol and increases HDL – good cholesterol.

One study showed that adding 10g of fiber to the daily diet reduced the risk of cardiovascular disease by 14% and the rate of death from cardiovascular diseases by 27%.

Control blood sugar

Control blood sugar

Fiber helps the body slow down the absorption of sugar, thereby controlling blood sugar at a safe level . Therefore, diabetics at the top of the list should take a daily fiber supplement.

Furthermore, a diet high in insoluble fiber helps reduce the risk of developing Type 2 diabetes.

Helps prevent cancer

Helps prevent cancer

Fiber can also help the body to prevent cancer of the mouth and throat . Specifically, a study by the Institute of Social And Preventive Medicine (Switzerland) showed that fiber in whole grains reduced the formation of mouth and throat cancer , except for processed grains. refined.

What’s more, a report from the Imperial College shows that getting enough fiber daily reduces the risk of breast cancer.

Helps to lose weight fast

Helps to lose weight fast

Eating a lot of fiber helps the body feel full for longer and thereby makes you eat less and consume fewer calories . From there, you lose weight. This is proven by research by Amgen Corporation (USA) showing that Fiber has the ability to retain water in the intestines and slow down the metabolism of nutrients, increasing the feeling of fullness for a long time.

And when you feel full for a long time, you will not eat any food, so you can lose weight. However, this also depends on what type of Fiber you load.

How to add fiber to your diet

A report at the National Cancer Institute has shown that getting enough fiber makes you more likely to live a long, healthy life. So what is enough dosage?

Eating fresh vegetables and legumes is also a way to supplement Fiber

According to the American Institute of Medicine, children and adults should consume 14 grams of fiber for every 1000 calories eaten . Here’s how to add fiber to a complete diet.

You eat whole fruit instead of juice, choose wholegrain breads, rice, cereals, pasta or whole grains instead of using processed foods in your daily diet.

In addition, eating fresh vegetables and legumes is also a way to supplement Fiber, you just need to add them to your daily meal.

How to eat? How much to eat a day?

You can eat them raw or make them into your favorite dishes . According to experts, the amount of Fiber loaded in 1 day is as follows:

For children, teenagers

• From 2 to 5 years old , the amount of fiber should be about 15 grams per day.
• From 5 to 11 years old , use 20 grams of fiber in the diet every day, to help your baby have a healthy digestive system.

You can eat them raw or process vegetables into dishes

• From 11 to 16 , the amount of fiber needed per day is 25 grams
• From 16 to 18 years old , it is 30 grams per day.

For adults in Vietnam

The amount of fiber recommended by nutritionists, about 20 grams per day , is the best for the body.

Above is some information about Fiber, an essential fiber for humans and its benefits. Hopefully through the above article, you can understand more about how to use and why we fully recharge Fiber every day.

Source: Imperial College, American Institute of Medicine, US National Center for Biotechnology Information

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