Improving digestive health is just one of the many benefits that dietary fiber can offer. By increasing stool volume and improving texture, fiber helps prevent constipation and promotes regular bowel movements. Additionally, fiber aids in removing carcinogenic substances from the body and improves the composition of gut bacteria, leading to overall better health.
Another important benefit of dietary fiber is its role in managing blood sugar levels and reducing cholesterol and triglyceride levels in the blood. By slowing down sugar absorption in the intestine and promoting the excretion of cholesterol in feces, fiber contributes to better metabolic health.
Despite these numerous benefits, only a small fraction of the population meets the recommended daily fiber intake of 38 grams for men and 25 grams for women. Incorporating whole plant foods rich in fiber into the diet can help increase intake while also providing additional health benefits like vitamins and antioxidants.
Transitioning to a diet based on whole plant foods is supported by extensive research as a key strategy for preventing chronic diseases. Isolated fiber supplements may be available but they do not offer the same benefits as whole plant foods which contain a variety of nutrients like vitamins, minerals, antioxidants etc.
To increase fiber intake in the diet, simple swaps like choosing whole grain bread over white bread or adding quinoa to salads can help boost consumption while promoting better overall health.
