Saturday, November 27

Fiber, the secret to a healthy gut microbiome

Fiber has the important function of regulating sugars, controlling hunger, is satiating and thereby promotes healthy weight loss. In addition to protecting cardiovascular health.

Foto: Nadine Primeau on Unsplash / Unsplash

Nowadays we all know that intestinal functioning governs numerous and determining aspects of our health. In fact, some eating habits, such as consuming too many chemical sweeteners or eating too close to bedtime, have been shown to harm gut health. While these habits may seem innocent enough at first, they can actually have a negative impact on the gut microbiome. Because your gut is so closely connected to the rest of the body, it is important to keep it healthy at all times. Recently, health experts have found that the worst habit for the gut is not getting enough fiber in the diet. Find out why fiber is so important to your gut, plus some of the best tips for increasing your intake and improving health at every level.

Consume more fiber: the secret to a healthy gut:

There is no doubt, all nutritionists and medical experts agree that getting adequate amounts of fiber is a key factor in maintaining intestinal health. The main reason, is that a high fiber diet provides food for the bacteria in the gut to feed on, which then stimulates the production of SCFA (short chain fatty acids). These SCFAs are crucial for health because increase water absorption and decrease inflammation within the digestive tract.

In addition, one of the main enemies of fiber consumption today are diets rich in processed and added sugars; like the standard American diet which is unfortunately too low in fiber. And this reduces the variety of intestinal bacteria since many of the microorganisms that inhabit the intestine feed on fiber. Even people who follow a high protein diet to achieve their health or weight loss goals, they may end up consuming less plant-based foods and an excess of animal products. Another aspect that results in the intake of very little fiber. While these types of high-protein diets have become incredibly fashionable in recent years and in some cases are a good weight loss scheme, a lack of fiber can ruin gut health without people even realizing it.

What happens is that without plant-based foods, the body loses key nutrients such as various types of fiber that benefits intestinal function and also provides anti-inflammatory antioxidants. Therefore, it is important to integrate the consumption of complex carbohydrates with high fiber content into the daily diet. Such is the case with products such as beans, lentils, chickpeas, bran products, fresh vegetables, whole grains such as rice, barley, oats, wheat germ, rye, and corn.

It is important to be clear about the role of fiber in our daily diet, when we do not get enough it is likely to suffer from bloating, fatigue, constipation and hunger. In such a way, that if you experience these symptoms on a regular basis, without a doubt it is a strong warning sign about intestinal health and that in general announces a low fiber consumption.

If you don’t get enough fiber in your diet, you may feel things like bloating, fatigue, constipation, or hunger. If you experience these things regularly, it may be time to take care of your gut health by monitoring the amount of fiber you are getting every day.

Not in vain one of the most relevant health recommendations is to ensure adequate fiber intake. According to a study published in the Journal of Internal Medicine, guaranteeing the intake of 30 grams a day can be as effective in reducing waist measurements as more restrictive diets. In addition, fiber is necessary to guarantee good digestive, immune, mental and cardiovascular health.

According to information released by the Harvard School of Public Health, fiber passes through the body in its undigested form with the function of regulating sugars and controlling hunger and blood sugar. Therefore it is key in the prevention of obesity and diabetes. Also toHelps reduce blood cholesterol levels and blood pressure. Choosing nutritious foods rich in fiber provides a lot of satiety to the diet and is a good complement in the diet of people with diabetes since most have a low glycemic index (GI). This is an important aspect since it is of great help to control the appetite and they are foods that are related to a minor effect on blood glucose levels. So now you know, betting on a natural diet rich in plant-based foods rich in fiber is the way to improve intestinal health and thereby prevent all kinds of chronic diseases, improve energy levels and inlcusive mood.

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