Do you want to eat more fiber? Then watch out for these pitfalls

With these tips, you can prevent those annoying complaints if you eat more fiber.

Dietary fiber, in short fibres, is a type of carbohydrate that cannot be digested or absorbed by the intestines. Fiber usually comes from the cell wall of plants and is therefore mainly found in plant products. Well-known sources of fiber are vegetables, fruits, potatoes, whole wheat bread, breakfast cereals, legumes, and nuts.

Fiber has many health benefits. They provide a feeling of satiety and aid in good digestion. But fiber is also good for the intestines. It is fermented by bacteria in the intestine, producing important nutrients for the cells of the intestinal wall.

Fiber also reduces the risk of diseases, such as cardiovascular disease. According to the Nutrition Center, the risk of cardiovascular disease can be up to 20 percent lower if people eat a lot of fiber. The effect of this is greater than eating 25 grams of fiber per day. Additionally, people who eat a lot of fiber seem to have a 15 percent lower risk of developing type 2 diabetes than people who eat little fiber. Here, too, the effect is greater than the intake of 25 grams.

On average, we eat about 15 to 23 grams of fiber per day, but the advice is actually higher. According to, adults should Nutrition Center That’s about 30 to 40 grams of dietary fiber per day. So make sure you get more fibre!

Eating a lot of fiber also has a downside. You may experience abdominal pain, gas, and constipation. We take you on the three biggest pitfalls when it comes to eating more fiber.

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If you eat a lot of fiber, it is important to drink enough water. Fiber acts like a sponge in the gut, allowing it to absorb water. This usually ensures that the stool gets the correct substance and prevents constipation. But specifically, since fiber absorbs a lot of moisture, it’s also important to drink plenty of water. Otherwise, you will suffer from constipation and you certainly do not want to. So drink 1.5 to 2 liters of water daily to prevent constipation.

If you want to eat more fiber, it’s important to do so gradually. Don’t try to enrich all your meals with fiber at once, but start with a small amount. Do not use your gut in large quantities and notice it right away. Do you eat a lot of extra fiber too quickly? Then you could experience gas, diarrhea, constipation and bloating. So take the time to let your body get used to the additions.

When you think of fiber, do you immediately think of whole-wheat bread or whole-wheat pasta? Then it’s good to remember that there are many foods that can help you get extra fibre. So it is not necessary to eat whole wheat bread only for breakfast and lunch. Legumes, for example, are also full of fiber, so add brown, white or black beans, peas, lentils, or chickpeas to your meals. Also, make sure you get enough fruits and vegetables and replace a handful of potato chips with a handful of nuts. Do you want to eat more cereal bars to get more fiber? He probably won’t do that much. The more processed the food, the less fiber is left.

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source | Nutrition Centernew healthy

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Megan Vasquez

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