Be Careful, Less Fiber Can Bring Disease

Ensuring the body receives adequate fiber intake through consumption of fiber foods or fiber supplements is very important. Because, someone who is lacking in fiber tends to have a low immune system so it becomes easy to get sick. About 70% of cells that make up the immune system are in the digestive tract. For the immune system and digestive system to work properly, make sure that fiber needs are met properly.

Risk of Disease When Lacking Fiber

Although it sounds trivial, fiber apparently has an important role related to health. Not only does it affect the immune system, lack of fiber intake can also cause several types of complaints and diseases such as:

• Constipation

Symptoms of constipation are characterized by hard, dry, and difficult bowel movements. If you experience this and have had less than three bowel movements within a week, you are likely to experience constipation. Consumption of foods high in fiber, accompanied by exercise and drinking enough water, so that bowel movements return smoothly.

• Unstable blood sugar

The need for fiber that is not properly met might make it difficult for diabetics to control blood sugar. However, diabetics should consult a doctor before changing the type of food or diet.

• Weight gain

Fiber will help fulfill your sense of fullness. Less fiber in the food consumed can make a person eat more than the body needs.

• Easily tired

Consumption of foods that are high in protein without being balanced with adequate fiber consumption, can make you feel tired and nauseous.

• Increased cholesterol levels

Fiber can reduce the absorption of excess cholesterol in the intestine, so the body then removes it. Lack of fiber is likely to increase cholesterol levels in the blood.

• Heart disease

A number of studies reveal, a person who consumes foods rich in fiber tends to have a lower risk of coronary heart disease.

• Long-term complications in diabetes

For diabetics, consumption of foods rich in fiber is not only able to control blood sugar levels, but also can prevent diabetes complications in the long run. In someone who does not have diabetes, eating foods high in fiber can prevent this disease.

Fiber Levels Needed Every Day

There are differences in fiber requirements between women and men. In men, the minimum fiber requirement that must be met ranges from 30-38 grams a day. While women whose age ranges between 18-50 years, the need for fiber per day is around 25 grams. Unfortunately, these fiber needs are often not met properly. Average fiber consumption is only about 15 grams of fiber every day. Well, so that fiber needs can be met, you are advised to consume foods high in fiber. Such as various types of beans, peas, whole wheat flour, green leafy vegetables, carrots, pumpkin, potatoes, corn, and long beans. In addition, consumption of fiber-rich fruits such as pears, strawberries, oranges, mangoes, bananas, and apples. Add fiber in daily food gradually, to avoid bloating or diarrhea. You can add fiber by adding nuts or flaxseed to a salad or yogurt dish. Replace your snacks with legumes or fresh vegetables. Choose fruits that are consumed with seeds for extra fiber intake. Not only eating fibrous foods, fiber supplements might also be an option. Fiber supplements can be liquid extracts, capsules, powder, or chewable tablets. Various herbal treatment options are also offered to provide fiber benefits for the body. However, it is advisable to consult a doctor first so that the use of supplements or herbal medicines as needed.