As much as we are keen to include healthy portions of protein, carbohydrates and other nutrients in our diet, we often end up missing on dietary fibre. The recommended intake of dietary fibre is between 20 to 30 grams per day, and it’s only surprising that more than half of the people don’t consume even half of the recommended amount. Now let’s take a look at the ways in which a fibre rich diet can benefit you.
According to a recent study by ‘Annals of Internal Medicine’, dieters who were told to have at least 30 grams fibre everyday, without any other dietary parameters, lost a significant amount of weight. This is because fibre-rich foods keep you satiated for a longer time, preventing you from consuming extra calories.
Researchers have found an inverse association between fibre intake and heart attack. A study suggests that people who consume fibre on a regular basis are at a 40% lesser risk of heart attack. This is partly due to fibre’s ability to sop up extra cholesterol in your system, preventing it from clogging the arteries.
Lower haemorrhoid risks
Haemorrhoids give rise to a very painful condition, the worse part of which are hardened stools, and are caused by lack of fibre. The ones who have undergone the experience would surely not want to experience it again, and the easiest way to keep it at bay is by ensuring a fibre-rich diet on a regular basis.
A regular intake of fibre is a natural way to flush out the toxins that are likely to cause outbreaks and blemishes on your skin. It’ll also make you stave constipation off, which can otherwise lead to an array of unwanted skin conditions. Make sure you drink enough water while getting fibre, and bid acnes and rashes a goodbye.
A healthy colon in the stomach lays the foundation of health and well-being. And it’s not possible to have a healthy colon over a longer period of time without eating enough fibre on a consistent basis. The gut bacteria feed off fibre to flourish and make way for a fully functioning digestive tract, keeping complications like constipation at bay
These were some reasons to make fibre rich foods a part of your diet. Healthy dietary fibre sources include fruits, vegetables, nuts and seeds. Quinoa and chia seeds also have a high fibre content of 21% and 42% respectively. Eat healthy, stay nourished!