Fiber: The health food that is no longer part of our diet

 Fiber The health food that is no longer part of our diet.

If we told you about a miracle food that would make you live longer, would you be interested?

It also naturally reduces the risk of diseases like heart attack, stroke and diabetes and it also keeps your weight, blood pressure and cholesterol levels under control.

Also mention that it is affordable and commonly available in the market.

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What is it after all?

It's Fiber A study examines how much fiber we should be eating and how it benefits our health.

Professor John Cummings, one of the researchers, told the BBC: 'There is very strong evidence. This will change everything. 

A diet high in fiber or cellulose is a well-known remedy for constipation, but its health benefits are even greater.

How much fiber do we need?

According to them, this amount is 'adequate' to improve health, while exceeding 30 grams has its benefits.

Is that all there is to it?

A banana has a total weight of 120 grams, but it is not pure fiber. If everything including natural sugar and water is removed from it, three grams of fiber remains.

Most people in the world consume less than 20 grams of fiber per day. On average, women consume 17 grams and men consume 21 grams of fiber per day.

Which foods are high in fiber?

You'll find it in fruits, vegetables, breakfast cereals, breads, whole-grain pasta, pulses, chickpeas, nuts and seeds.

How much is 30 grams of fiber?

Elaine Rush is a professor at Auckland University of Technology. He explains how to reach 25-30 grams of fiber.

Half a cup of oats - 9 grams of fiber

Two Wetabucks - 3 grams of fiber

Large slice of brown bread - 2 grams of fiber

One cup of cooked lentils – 4 grams of fiber

Half a cup of white beets - 1 gram of fiber

One carrot – 3 grams of fiber

However, she says: "Increasing fiber is not easy." Professor Cumming also agrees. He says: "It's quite a big change. It will be a big challenge.

Is there an easy recipe or method?

These are just a few simple techniques.

Bake potatoes with skins.

Replace white bread, pasta and rice with whole-grain varieties.

Eat gram and dal curry or add it to a salad.

Fruits and fresh fruits for never-ending hunger pangs.

Eat five fruits and vegetables a day.

What would be the benefit?

The findings were published in the medical journal The Lancet after reviewing several studies.

According to them, if 1,000 people who were previously eating a low-fiber diet (less than 15 grams) were transferred to a high-fiber diet (25 to 29 grams), 13 diseases and six cases of heart disease would be avoided. can

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In addition, consuming a high-fiber diet reduces the risk of type 2 diabetes and stomach cancer, while helping with weight loss, controlling blood pressure, and improving cholesterol levels.

According to research, the more fiber you eat, the more beneficial it is.

What effect does fiber have on the body?

It used to be thought that fiber didn't do much. The human body cannot digest it and it simply passes through the intestines.

But fiber makes us feel full, meaning we don't feel hungry, and it also affects the way fat is absorbed in the small intestine, and when it's the bacteria's turn in the large intestine, the process gets even more interesting.

There are billions of bacteria in the large intestine and fiber is their food.

Bacteria use fiber to make various chemicals. It contains small molecule fatty acids and this process affects the entire body.

Professor Cummings says: 'This organ is for digesting fibre, which most people don't use.'

'People are abandoning fiber'

The fact that fiber and whole grains, fruits and vegetables are good for health is not surprising.

But it's worrying that people are skipping fiber because of the popularity of low-starch diets.

"We should take this research seriously," says Neeta Forohi, a professor at the University of Cambridge.

From the results of this study, we can conclude that although diets based on low-starch diets are becoming popular in society, this study confirms that fiber and whole grains are definitely beneficial for longevity. It is necessary.'

The research is designed to help the World Health Organization, with support from the World Health Organization, release essential guidelines on fiber intake and improved health by next year.