Up to 90% of these vital nutrients are missing. people: they advised how to get them

Dietary fiber is found in many foods that are consumed on a daily basis. So why only four percent? Women 19 to 64 years old and 13% men in the same age group consume the recommended daily amount of fiber: 30 g? And how do you know that we are getting enough fiber? Bbc.com is trying to answer these questions.

Does it matter what type of fiber we use?

Adults consume an average of 18 g of fiber per day. How can this amount be increased?

Fiber is a carbohydrate that cannot be broken down by our body’s digestive enzymes. Fiber is found in many plant foods. “Because the proportions of dietary fiber ingredients in products containing these fibers vary, it is important to eat foods high in fiber,” said the British Food and Drug Administration (BNF).

Dietary fibers can be of different types, but they are generally divided into soluble (these fibers are soluble in water) and insoluble. Most plant foods contain both types of fiber, but some are more present than others. In general, it is not difficult to ensure that you get a mix of soluble and insoluble fiber with your food.

Dietary fiber is well known to help with constipation. However, the BNF provides important advice in this regard: “For dietary fiber to have the greatest effect in helping to overcome constipation, it is necessary to increase the amount of fluids consumed by increasing the amount of fiber consumed.”

How to consume more dietary fiber?

An easy way to increase your intake of dietary fiber is to eat five fruits and vegetables a day, especially if they can be eaten with the skin on.

The day is worth a breakfast rich in dietary fiber. Replace fast carbohydrates with composite products like whole wheat bread, pasta, and brown rice at regular meals. Add meat dishes (casseroles, pasta with dressings) with more vegetables, beans, and lentils. Whole grain products, legumes, and vegetables can also become a main dish.

Eat potatoes in their skins (especially the delicious French fries), choose vegetable sticks, oatmeal cookies, unsalted nuts and seeds as snacks.

True, one important thing to keep in mind: if you currently consume a small amount of dietary fiber, it is best to increase this amount gradually to avoid indigestion.

How much fiber is in different foods?

Estimated dietary fiber content of some commonly consumed foods:

100 g of whole wheat pasta, uncooked – 12 g;
200 g of canned baked beans – 10 g;
a peeled potato – 6 g;
40 g of oats – 4 g;
two slices of whole wheat bread (or toasts of such bread) – 4 g;
80 g of boiled chickpeas – 4 g;
80 g of boiled lentils – 3 g;
100 g of raw brown rice – 2 g;
a handful of almonds – 2 g;
a medium-sized apple – 1 g;
a medium banana – 1 g;

What are the benefits of dietary fiber?

One study, published by The Lancet, found that increasing dietary intake (to 25-29 g) in people who were previously low in dietary fiber (less than 15 g per day) could prevent 13 deaths per 1,000 and six heart conditions. diseases.

Bowel cancer prevention

Dietary fiber can help prevent bowel cancer, but it is not clear why, says BNF. This effect is believed to be due to more frequent bowel movements and / or good gut bacteria. For best results, a combination of soluble and insoluble fibers is required.

Fiber can multiply good gut bacteria

Studies show that a variety of gut bacteria have a positive effect on health. Studies have also shown that intestinal bacterial diversity can be increased by eating more fiber. The large intestine is home to millions of bacteria that feed on fiber, ferment it, and produce substances that are believed to protect the body, such as short-chain fatty acids. Studies link the condition of gut bacteria to mental health and obesity.

Dietary fiber can reduce the risk of heart disease

Increasing your intake of soluble fiber (found in fruits such as apples, as well as berries, beans, nuts, and oats) can lower blood cholesterol levels and the risk of heart disease. The body generally produces some cholesterol, which we need to stay healthy, but too much “bad” cholesterol (low-density lipoprotein) can “increase the risk of cardiovascular diseases such as heart attacks and strokes,” according to the British Heart Foundation. Soluble fiber binds to some of the fats in the diet and prevents them from being absorbed.

Dietary fiber helps you feel full

Increasing the amount of fiber you get from food can make you feel fuller for longer. Fiber lowers the glycemic index of foods (GI), which shows the effect of foods eaten on postprandial blood sugar. Fiber slows down the digestion of food: it stays in the stomach longer and stimulates the body to work harder to reach glucose. If fiber is removed from food, glucose is absorbed quickly, making you feel hungry faster than when there is fiber in food. Fiber is removed from foods such as bread, pasta, rice, or fruit juice. If you feel full for a long time, you are less likely to eat or snack again soon.