A recent study in the United States has uncovered a significant deficit in Americans' fiber intake, linking it to a range of health issues, the Straits Times reports.
Fiber, a type of carbohydrate that the body cannot digest, plays a pivotal role in maintaining overall health. It helps regulate blood sugar, promotes a feeling of fullness, and aids in digestion.
The Fiber Gap in America
According to dietary guidelines, both children and adults should consume between 25 to 35 grams of fiber daily to maintain good health.
However, a shocking reality emerges as most Americans fall far short of these recommendations, averaging just 15 grams a day. The consequences of this fiber deficiency are more dire than one might imagine.
Two Types of Fiber
Fiber comes in two essential varieties, each with its unique health benefits. Soluble fiber dissolves in water, which can help lower glucose levels and reduce cholesterol. This type of fiber can be found in foods like oatmeal, chia seeds, and various fruits.
Insoluble fiber, on the other hand, does not dissolve in water and aids in moving food through the digestive system. It helps prevent constipation and can be found in whole wheat products, quinoa, and leafy greens.
The Hidden Benefits of Fiber
Decades of research have demonstrated that fiber-rich diets offer a multitude of health benefits, including improved gut health, longer life expectancy, and a reduced risk of chronic conditions such as heart disease, diabetes, and certain cancers.
Despite this wealth of evidence, national surveys indicate that most Americans do not consume sufficient fiber.
From 2015 to 2018, only 4 percent of men and 12 percent of women met the recommended daily fiber intake between 21 and 38 grams, depending on age and sex.
This startling discrepancy is due, in part, to modern food processing methods that strip away much of the fiber in our diets.
Fiber's Varied Effects on the Body
Dietary fibers are a carbohydrate that the digestive system cannot break down. Unlike sugars and starches, which are digested in the small intestine, fiber travels through the gut and affects the body differently based on its type.
Some fibers slow down food movement through the digestive tract, reducing blood sugar spikes and cholesterol levels, while others nourish gut microbes and promote a healthy gut microbiome.
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The Health Benefits of Fiber-Rich Diets
A review of 185 studies published in 2019 found that individuals who followed high-fiber diets were 16 percent less likely to develop Type 2 diabetes or colorectal cancer and 31 percent less likely to die from coronary heart disease.
Even consuming 25 to 29 grams of fiber daily was enough to reap most of these benefits, as clinical trials showed that high-fiber diets lowered blood pressure, cholesterol levels, and body weight.
Fiber and Aging
As people age, they might rely more on fiber supplements, particularly if they're less physically active or have a limited diet.
Fiber supplements can be especially helpful for older adults, preventing constipation and contributing to a healthy gut microbiome.
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