Fiber Rich Diet Health Benefits; Ideal Intake, Deficiency Effects | Health Nama- 69% Indians do not eat enough fiber: Know the dangers of not eating fiber, benefits of eating it, it is rich in fruits, vegetables, coarse grains.

Indian According to a study by the Dietetic Association, 7 out of every 10 people in India are facing digestive problems. Most of these people are suffering from problems like constipation, diarrhea and irritable bowel syndrome.

A major reason behind this is lack of sufficient amount of fiber in the food. According to a study by Protein Foods and Nutrition Development Association of India (PFNDAI), about 69% people in India are consuming less fiber than required in their daily diet. Due to this their gut microbiome gets affected. Resulting in digestive problems and diseases.

According to the American Food and Drug Administration, if a person is consuming 2000 calories a day, then for good health it is necessary to have at least 28 grams of fiber.

so today ‘Health Form’ I will talk about fiber. You will also learn that-

Why is it important to have enough fiber in the diet?

We need balanced food to stay healthy. It should contain carbs, protein, fiber and fat. In the last few years, people have become aware about the consumption of protein, but there is still not enough fiber in their food plate.

You must have heard elders saying that the root of all diseases is our stomach, this is fine then everything is fine. What he says is absolutely correct. According to a study published in the well-known journal ‘Nature’ in September, 2021, gut microbes have a direct connection with the immune system. Due to their imbalance, our immune system gets affected, which can lead to many diseases.

How much fiber should we eat daily?

If we want to keep our gut microbes happy and maintain good health, we will have to eat fiber. Dietetic associations around the world have different opinions about how much fiber should be consumed daily, but most associations recommend eating 25 to 35 grams of fiber daily.

In a daily diet of 2000 calories, 28 grams of fiber should be consumed. If someone is consuming more calories than this then the amount of fiber will also have to be increased.

Fiber prevents heart disease and cancer

We should also take care of the presence of fiber in our food along with proteins, carbs and fat. It is our immune system’s best friend and the favorite food of good gut microbes.

Consuming fiber maintains good intestinal health. With its help, food moves easily in the intestines without sticking. This keeps the digestive system healthy. There is no problem of any kind of inflammation in the intestines. The biggest thing is that it keeps cholesterol level under control and heart health remains good. Blood sugar level also remains balanced. What other benefits are there from this, see in the graphic below.

What happens when there is lack of fiber in the body?

Due to not enough fiber in the food, the balance of the microbiome starts getting disturbed. The number of good gut microbes decreases and bad microbes increase. Due to this the immune system becomes weak and many diseases spread.

Due to lack of fiber the problem of constipation increases and the stomach does not get cleaned. Good gut bacteria do not get their food. In such a situation, they start eating the outer mucus layer of the intestines. This causes inflammation, which can cause many types of infections and stomach related diseases.

Prolonged low fiber intake can increase cholesterol levels and lead to the risk of heart disease.

Which things contain a lot of fiber?

To get adequate amount of fiber in food, you can follow Mediterranean diet. In this, eating junk food like pizza, burger is strictly prohibited. In the Mediterranean diet, we have to include things obtained from trees and plants in our food. Nature always takes care that whatever we eat should have sufficient fiber in it. This helps in digestion and keeps the gut microbiome healthy.

Therefore, for adequate fiber in our dinner plate, it is necessary to have salad made of fruits and vegetables. Banana, carrot, turnip, tomato, sweet potato and broccoli contain plenty of fiber. Adequate amounts of fiber are present in most fruits and vegetables. If these things are included in our food plate then there is no need to worry much.

However, there is a list of fiber rich foods. If you feel that it is difficult to eat lots of fruits and vegetables every day, then you can get adequate amount of fiber by including them in your diet.

, Read these news also 1. Health Guide – Why does baldness occur: The reason is deficiency of Vitamin B-12, Biotin and Iron.

Hair fall is quite a normal thing. The real reason for this is lack of nutrients. If there is a deficiency of green vegetables, fruits, and essential vitamins (D, B-12 and E), minerals (iron and calcium) in our diet, then it directly affects the hair. Read the full news…

2. Health Nama- 76% of Indians are deficient in Vitamin D: Harvard Medicine School’s research revealed 9 major reasons for this.

Vitamin D is the only vitamin our body can make on its own. For this we only need sunlight. But the surprising thing is that despite getting free sunlight, almost half of the world’s population is suffering from Vitamin D deficiency. About 76% people in India are suffering from Vitamin D deficiency. Read the full news…

There is more news…