Intestinal health and fiberImage Credit Source: Getty Images
Gut at risk due to low fiber: Today’s fast food and processed diet has almost disappeared from our plate. Fiber means fibrous element which not only helps in clearing the stomach, but is also very important for intestinal health. If there is a lack of fiber in your diet, then it directly affects the digestive system. Gradually, this problem can be turned into major diseases.
Dr. Deepak Gunjan in Gastrology Department in AIIMS Delhi It is said that the deficiency of kifiber can gradually make your intestines weak and can cause many stomach related diseases. It is necessary to take 25 to 30 grams of fiber daily. For this, increase the amount of fruits, vegetables, whole grains and pulses in your food. And if the problem continues, then please consult a doctor or dietician. Let us know what signs are seen in the body due to lack of fiber and how to complete it.
Signs of fiber shortage
Constipation: If you have less than 3 times a week or the stool is very strict, then it is a sign that the fiber is less in your food.
Stomach heaviness and gas: Fiber helps in digestion. Due to its deficiency, the food does not digest properly and the stomach feels bloated and heavy.
Repeated hunger: The fiber makes you feel full for a long time. If you feel hungry again and again, it is possible that there is a lack of fiber in your diet.
Weight gain: Fiber foods are slowly digested, which gives more energy to the body and does not overturn. Due to lack of fiber, you can eat more and gain weight.
Blood sugar level deterioration: Fiber helps to keep blood sugar stable. Lack of this may increase the risk of diabetes.
Cholesterol enlargement: Soluble fiber helps to remove bad cholesterol (LDL) from the body. If there is a shortage of fiber, the risk of heart related diseases may increase.
Where will the fiber get from?
– Fruit: Apple, Pear, Papaya, Guava
– Vegetables: Carrots, Beans, Spinach, Peas
– Cereals: Oats, brown rice, porridge, barley
– Pulses and gram: Rajma, moong, chickpeas
– Seeds and Nuts: Linseed, Chia Seeds, Almonds