Why is It Important to Eat Fibrous Food?
What we often know, fiber is useful for digestion because it can bind water so that stool is easier to remove. For that reason, many people say "don't forget to eat fibrous food" if you have difficulty defecating. However, it turns out the benefits and not limited to that. The question is, why is it important to eat fiber?
Before discussing it, we better know in advance what is fiber.
What is fiber?
Fiber is the content of plant-based food sources that cannot be digested or absorbed by the body so that in the intestine, fiber can bind water and facilitate digestion. Fiber is divided into two forms, namely water-soluble fiber, and water-insoluble fiber.
Why is it important to eat fiber?
Fiber is found in many vegetables and fruits. Therefore, usually, if we experience constipation, many people will recommend eating more vegetables and fruit. However, it turns out the benefits of fiber are not only that.
1. Improves digestion
Fiber can increase the weight and size of feces because it absorbs water, making it softer so it is easier to pass through the anus. The hard stool can be a sign that you eat less fibrous food if left unchecked can cause constipation. Untreated constipation can develop into hemorrhoids or hemorrhoids which can make you feel sick when you poop or when sitting. Some fiber is also fermented in the large intestine.
2. Lower cholesterol levels
Water-soluble fiber can reduce levels of bad cholesterol or LDL ( low-density lipoprotein ) in the blood. Water-soluble fibers can bind cholesterol in the digestive system so that cholesterol is not absorbed by the body but is discharged out of the body through feces. Research also shows that foods high in fiber can reduce blood pressure and inflammation.
3. Helps to control blood sugar levels
Fiber, especially in the form of water-soluble, is useful for those of you who have diabetes because fiber can slow gastric emptying so that it also slows the absorption of sugar by the body, and causes blood sugar levels to not rise quickly. For those of you who don't have type 2 diabetes mellitus, eating lots of fiber can prevent you from developing this disease.
4. Helps achieve normal weight
Foods high in fiber tend to maintain a feeling of fullness longer than foods that are low in fiber and high in sugar, this makes you eat less. Feeling full makes the brain do not give signals to cause the desire to eat again. In addition, fiber generally contains lower calories so that the calories that enter your body are not too large. Eating foods high in fiber can help you lose weight or prevent you from being obese.
How much fiber do you need in a day?
In general, the need for fiber per day ranges from 25-30 grams. According to the Institute of Medicine, the fiber requirement for women is 25 grams/day, while the fiber requirement for men is even higher, which is 38 grams/day. However, for Indonesians, individual fiber requirements vary depending on age and gender. The following are individual fiber requirements based on the 2013 Nutrition Adequacy Rate (AKG):
To meet the needs of this fiber, you can get it from vegetables, fruits, wheat, and beans. By combining water-soluble fiber and water-insoluble fiber, you will get all the benefits of fiber. So, don't forget to always add fibrous food to your menu from now on.
Before discussing it, we better know in advance what is fiber.
What is fiber?
Fiber is the content of plant-based food sources that cannot be digested or absorbed by the body so that in the intestine, fiber can bind water and facilitate digestion. Fiber is divided into two forms, namely water-soluble fiber, and water-insoluble fiber.
- Water-soluble fiber. This type of fiber dissolves in water to form a gel-like mass. Water-soluble fiber is contained in oats, peas, nuts, and fruits, such as apples, oranges, bananas, carrots, and more.
- Insoluble fiber. This type of fiber supports the movement of the digestive system and increases fecal mass so that water-insoluble fiber is beneficial for those of you who are experiencing constipation or constipation. Insoluble fiber can be found in wheat, beans, such as green beans, and vegetables, such as spinach, kale, cauliflower, and many more.
Why is it important to eat fiber?
Fiber is found in many vegetables and fruits. Therefore, usually, if we experience constipation, many people will recommend eating more vegetables and fruit. However, it turns out the benefits of fiber are not only that.
1. Improves digestion
Fiber can increase the weight and size of feces because it absorbs water, making it softer so it is easier to pass through the anus. The hard stool can be a sign that you eat less fibrous food if left unchecked can cause constipation. Untreated constipation can develop into hemorrhoids or hemorrhoids which can make you feel sick when you poop or when sitting. Some fiber is also fermented in the large intestine.
2. Lower cholesterol levels
Water-soluble fiber can reduce levels of bad cholesterol or LDL ( low-density lipoprotein ) in the blood. Water-soluble fibers can bind cholesterol in the digestive system so that cholesterol is not absorbed by the body but is discharged out of the body through feces. Research also shows that foods high in fiber can reduce blood pressure and inflammation.
3. Helps to control blood sugar levels
Fiber, especially in the form of water-soluble, is useful for those of you who have diabetes because fiber can slow gastric emptying so that it also slows the absorption of sugar by the body, and causes blood sugar levels to not rise quickly. For those of you who don't have type 2 diabetes mellitus, eating lots of fiber can prevent you from developing this disease.
4. Helps achieve normal weight
Foods high in fiber tend to maintain a feeling of fullness longer than foods that are low in fiber and high in sugar, this makes you eat less. Feeling full makes the brain do not give signals to cause the desire to eat again. In addition, fiber generally contains lower calories so that the calories that enter your body are not too large. Eating foods high in fiber can help you lose weight or prevent you from being obese.
How much fiber do you need in a day?
In general, the need for fiber per day ranges from 25-30 grams. According to the Institute of Medicine, the fiber requirement for women is 25 grams/day, while the fiber requirement for men is even higher, which is 38 grams/day. However, for Indonesians, individual fiber requirements vary depending on age and gender. The following are individual fiber requirements based on the 2013 Nutrition Adequacy Rate (AKG):
- Women aged 16-18 years need 30 grams of fiber/day, while men need 37 grams/day
- Women aged 19-29 years need 32 grams of fiber/day, while men need 38 grams/day
- Women aged 30-49 years need 30 grams of fiber/day, while men need 38 grams/day
- This need will decrease at the age of more than 49 years and continue to decline with age
To meet the needs of this fiber, you can get it from vegetables, fruits, wheat, and beans. By combining water-soluble fiber and water-insoluble fiber, you will get all the benefits of fiber. So, don't forget to always add fibrous food to your menu from now on.
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