Intestinal health has become a hot topic in recent years and for a good reason. Your intestine houses billions of bacteria who have an impact on your immune function to your metabolism And even mental health. And when it comes to supporting your intestinal health, there is an essential nutrient that is often overlooked: fiber.
Food fiber is a powerful nutrient found in Plant food who helps Improve digestion,, Boost immune healthAnd reduce inflammation. But fiber This is not one thing; It is a category that includes soluble fibers, which dissolves in water and insoluble fibers, which does not. Both types are crucial to intestinal health. While fiber is most often associated with the maintenance of things in the digestive tract, research Shows Fiber also helps maintain a balanced intestinal microbiome. According to a recent study published in Borders in nutritionEating a fiber -rich diet is linked to a lower risk of chronic diseases such as diabetes, heart disease and colorectal cancer.
But how do you get more fibers in your diet and what foods should you eat more? To find out, we spoke with Caroline Young, RD, a registered dietitian and the owner of Whole whole whole nutritionWho breaks down why fibers are so essential for intestinal health and how you can increase your fiber intake to help maintain a happy intestine, improve digestion and support your overall health.
(Next: Discover the 10 warning signs that you do not eat enough fibers.)
Fiber is non -negotiable for digestive health
An insoluble fiber is found in whole grains, nuts and vegetables, and helps to move food through the gastrointestinal tract by Addition of bulk to stoolswhile the soluble fibers, found in the fruits and certain vegetables, slows digestion By absorbing water and forming a frost -shaped substance.
“Fibers help keep us regularly, which is crucial to maintaining a healthy digestive system,” said Young.
Insoluble fiber is particularly important because it maintains while moving in your intestine, helping to prevent constipation and keep you regularly. Conversely, the Centers for Disease Control and Prevention Said that soluble fiber can help keep your blood sugar and your cholesterol in check.
Fiber increases immune function
Young says that fiber “provides vital foods for intestinal bacteria”, which in turn supports your immune function. Your intestine is home to a significant part of your body’s immune system, so keeping it healthy is essential for overall immune health. A study in 2022 published in Nutrients have found that fiber can help regulate immune responses from the body and reduce the risk of chronic inflammation.
Young says: “A higher consumption of dietary fiber is associated with an improved intestinal microbiota, which can help prevent inflammatory conditions and support the overall immune function.”
Fibers can help you lose weight and burn fat
Studies Suggering fibers is a precious weight loss tool because it can reduce calorie intake and insane snacking by helping you feel full longer. Although the fibers do not accelerate your metabolism in itself, it is an essential nutrient for Metabolic health As it can support healthy blood sugar, weight management and intestinal health, which are all interconnected with metabolism.
The best fiber -rich foods to add to your diet
The best sources of soluble fibers include oats, beans, lenses, apples, carrots and citrus. Insoluble fibers can be found in foods such as whole grains, brown rice, nuts and vegetables such as broccoli and cauliflower.
For optimal intestinal health, Young recommends incorporating a variety of fiber -rich foods in your meals. “The soluble fibers are found mainly in fruits and vegetables, while the insoluble fibers are mainly found in cereals and grains,” she explains.
Fortunately, adding more fibers to your diet should not be complicated. Start by adding bays or a banana to your morning cereals or toast, and exchange refined grains for whole grains such as quinoa and oats. Snack on nuts, seeds or dried fruit and add a vegetable to your meals to lunch and dinner. These simple changes can help you achieve your daily fiber goals and improve your intestinal health.
Should you complete with fibers?
Although obtaining food fibers is the best option for your intestinal health, some people may find it difficult to meet their daily fiber needs thanks to a diet alone. In these cases, fiber supplements can help fill the void. However, young warnings, “completing with fibers should only be made when necessary, and it is preferable to work with a health care provider to determine the best route for you”.
If you do not reach your fiber goals with food alone, supplements like Psyllium Husk or Inulin can help you, but food must always be the first choice for maximum health benefits, because some people may feel Digestive discomfort of fiber supplements. Your goal should gradually increase your fiber intake from whole food sources to stimulate intestinal health, rather than rely on supplements.
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