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More than half: 61 percent. – Lithuanians do not know the recommended amount of fiber and do not follow the amount they consume. A fifth of the population admits not consuming the adequate amount of fiber, according to a media report.
According to naturopathic nutritionist Tautvilė Šliažaitė-Miller, taking medicinal probiotics is not enough. It is necessary to include foods with fiber in the menu and to ensure that both children and adults consume the necessary amount of fiber each day. Otherwise, there is an increased risk of intestinal damage.
Fiber: the broom and the body feeder
“Fiber is a carbohydrate found in plant products. My patients often hear negative and suspicious reactions when they hear the word ‘carbohydrates’, but unnecessarily. After all, fiber is our body’s broom and feeder. Dietary fiber is not digested and therefore performs a purifying function. It also nourishes the good intestinal bacteria, the microbiota, which are beneficial for the entire immune system, “says naturopathic nutritionist T. Šliažaitė-Miller.
According to a nutritionist, fiber is not only good for the intestines, it also helps regulate weight, because after consuming products with fiber we feel fuller for longer. Fiber prevents a sudden spike in glucose levels. “After eating a sweet, like a piece of chocolate, the sugar level goes up and down very quickly, and soon we want to eat again. If we consume fiber, the glucose level does not rise as fast and we feel full, ”says T. Šliažaitė-Miller.
By revealing the benefits of fiber, the nutrition expert says that consuming the right amount of fiber reduces the risk of bowel cancer, cardiovascular disease. If we get too little fiber from food, constipation and bloating can be a nuisance. We can also gain weight as we starve faster and eat more.
The rate of fiber depends on age.
T. Šliažaitė-Miller points out that not only adults but also children should consume sufficient amounts of fiber with food. “According to international recommendations, children from 1 to 3 years old should receive up to 14 g of fiber per day, children from 4 to 13 should receive between 16 and 25 g, and from the age of 14 it is recommended to consume the adult rate , which is around 28 to 35 g per day. Women should consume around 28 g and men, around 35 g of fiber per day, “says a naturopathic nutritionist.
Tautvilė Šliažaitė
“It is not difficult to ensure the required amount of fiber, you just need to choose the right products. For example, instead of buns, I prefer a piece of quality bread, I also recommend eating fruit instead of drinking squeezed fruit juice,” advises T Šliažaitė-Miller.
When it comes to high fiber fruits and vegetables, the nutritionist mentions carrots, beans, peas, bananas, oranges. It is also advisable to opt for other vegetable products, not processed and cereals, such as whole wheat pasta, brown rice, because the fibers are preserved and not “cleaned”.
A different approach to bread
“If the diet is unbalanced, then the body will start to lack fiber, we will feel the negative consequences. To achieve a balance, we must include the right products in our diet. I often notice a mistake in completely abandoning certain products, such as black bread. People seem to be afraid of it, they think it only contains bad carbohydrates, but this is not entirely true, ”says a naturopathic nutritionist.
“Quality black bread is a great source of fiber and I suggest that you include it in your diet. When choosing bread or other products, I suggest that you start reading the labels, then you will not be wrong. I advise paying attention to whether the bread it contains whole wheat flour, as well as checking the amount of fiber ”, says T. Šliažaitė-Miller.
Artūras Kokoškinas, commercial director of the UAB Vilniaus Duona, agrees with the nutritionist and says that for a buyer looking for fiber bread, it is worth remembering two basic rules. «If the label indicates that 100 g of product contains at least 3 g of fiber, said bread will be considered a source of fiber and if at least 6 g of fiber, the bread will be considered rich in fiber. Knowing these numbers, the buyer will be able to choose the right product. “
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