Fiber is one of the most beneficial nutrients that helps boost your digestion and reduce the risk of chronic diseases like constipation. According to experts, consuming fiber in your daily diet also reduces the risk of fatal diseases like heart disease and cancer.

Fiber is an indigestible nutrient that experts say is not consumed enough. Eating foods rich in soluble and insoluble fiber can help you reach the recommended daily intake – 19-38 grams, depending on age. The US Food and Drug Administration has set the Daily Value (DV) for fiber at 28 grams.

Why should you include fiber in your daily diet?

Most of the bacteria that live in the human body are primarily found in the large intestines. Also known as gut flora, these are important for many aspects of your overall health and well-being. And so, choosing high-fibre foods, such as fruits and vegetables, helps maintain optimal digestion and heart health. Fibre also promotes regular bowel movements and encourages the growth of short-chain fatty acids in the gastrointestinal tract. This helps reduce intestinal inflammation and strengthen the gut barrier.

A high-fibre diet is also beneficial in reducing the risk of heart disease by reducing the body’s absorption of cholesterol and increasing its excretion.

According to experts, increasing dietary fibre is an effective way to manage the symptoms of many conditions like diabetes as it helps balance blood sugar levels.

Certain types of fiber can also help you on your weight loss and management journey by reducing your appetite. According to studies, increasing dietary fiber can reduce calorie intake by slowing nutrient absorption and increasing the feeling of fullness.

Fiber absorbs water, increases stool bulk, and speeds up the movement of stool through the intestine, helping you get rid of chronic constipation.

Easy ways to increase fiber in the body

According to nutritionists, here are some easy ways to include some fibre in your diet to achieve your health goals:

• Try to include seasonal fruits, vegetables, and beans in every meal and snack
• You can easily replace low-fiber carbs, such as white bread, with high-fiber carb sources, such as whole grains and starchy vegetables
• Eat more fresh fruits and vegetables like carrots, oranges, pomegranates, cucumbers in breakfast
• Add avocado to your diet by enjoying guacamole on sandwiches
• Add beans and lentils to soups, grain dishes and salads
• Use high-fiber ingredients, such as ground flaxseed, chia seeds, and whole-grain flour

Can fiber pose any health risks?

Although high-fiber diets are generally safe for most people, if you’re not accustomed to consuming them regularly, you may experience digestive problems, such as bloating and gas, after consuming large amounts of beans and vegetables.

Experts warn to always add fiber to your diet slowly, especially when you’re switching to a high-fiber diet to reduce the risk of digestive symptoms like gas and stomach pain. Also, some high-fiber foods, such as fruits and vegetables, are high in fermentable oligo-, di-, mono-saccharides and polyols, commonly known as FODMAPs, which are poorly absorbed by the digestive system and can cause indigestion and diarrhea.

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