Intuitive health has been a popular topic in recent years and has been a good reason. Your intestine is at home Tank bacteria It affects everything you Immune function To you line And even Mental health. When supporting intestinal health, there are often essential nutrients that are often overlooked: textiles.
Dietary fiber is a powerful country discovered. Vegetable It helps Improve digestion,,, Increase your immune healthand Reduce inflammation. but fiber Not one. This category contains soluble fibers and insoluble fibers dissolved in water. Both types are important for intestinal health. Fiber is most commonly related to the movement of things in the digestive tract research Fiber also helps to maintain a balanced intestinal microbial cluster. According to a recent study, NutritionEating high -fiber diets are low in risk of chronic diseases such as diabetes, heart disease and colon rectal cancer.
But how do you put more fiber in your diet and what foods should you eat? To find out, we talked with Caroline Young, RD, a registered nutritionist and owner. Full self -nutritionIn order to increase the reason for the intestinal health and how to increase the intake of fiber, it breaks down fiber intake, maintaining happy intestines, improving digestion, and supporting overall health.
(Next: find 10 warning marks that don’t eat enough fiber.)
Fiber is not a digestive health.
Insoluble fibers are found in whole grains, nuts and vegetables and helps to move food through the gastrointestinal tract. Mass add to fecesWhile there is soluble fiber found in fruits and vegetables The digestion speed is slow By absorbing water and forming materials such as gels.
“Fiber helps to keep us regularly, which is important for maintaining a healthy digestion system,” Young explains.
Insolutant fibers are especially important because everything is moving in the intestine to help prevent constipation and maintain regularly. on the other way, Disease Control and Prevention Center Soluble fibers say it can help you check blood sugar and cholesterol.
Fiber improves immune function
Young said, “It provides important foods for intestinal bacteria.” Your intestine has a lot of physical immune system, so maintaining your health is important for overall immune health. 2022 Study nutrient Fiber has found that it can help control the body’s immune response and reduce the risk of chronic inflammation.
Young said, “It is associated with intestinal microbial guns that have improved dietary fiber intake, preventing inflammation and supporting overall immunity.”
The fiber can lose weight and burn fat
research Fiber Fiber suggests that it is a valuable weight loss tool. It will be filled longer because it can reduce calorie intake and unnecessary snacks. “Fiber helps to increase satiety to control appetite,” Young explained. “This helps to avoid overeating, so you can keep your health more easily.”
Fiber is an essential nutrient, but does not speed up metabolism. Metabolic Healthy blood sugar levels, weight management and intestinal health are available, so they are connected to each other.
The best fiber food to add to the diet
The best sources of soluble fibers include oats, beans, lens beans, apples, carrots and citrus fruits. Insolutant fibers can be found in foods such as vegetables such as whole grains, brown rice, nuts and broccoli and colly flowers.
For the best intestinal health, Young recommends integrating a variety of fiber -rich foods into meals. “Soluble fibers are mainly found in fruits and vegetables, while insoluble fibers are mostly found in cereals and grains,” she explains.
Fortunately, adding more fibers to the diet doesn’t have to be complicated. Start by adding strawberries or bananas to the morning cereal or toast, replacing the refined grains with whole grains such as quinoa and oats. Eat snacks in nuts, seeds, or dry fruits and add vegetables to your meal for lunch and dinner. This simple change can help you achieve daily fiber goals and improve your intestinal health.
Should I replenish the fiber?
Getting fiber in food is the best choice for intestinal health, but some people may have difficulty in satisfying daily fiber requirements with diet alone. In this case, textile supplements can help to fill the gap. However, young attention said, “Replenishing the fiber should only be done if necessary, and it is best to work with a medical service provider to determine the best path.”
If you do not achieve the fiber goal with food alone, supplements such as Psyllium Husk or Inulin can be helpful, but as some people can experience, food should always choose the benefits of health. Digestion of textile supplements. Your goal is to gradually increase your fiber intake in the entire food source to improve your intestinal health rather than relying on supplements.
Join the newsletter!
