Ensuring the body receives adequate fiber intake through the consumption of fiber foods or fiber supplements is very important. Because, someone who lacks fiber tends to have a low immune system so they get sick easily.
About 70% of the cells that make up the immune system are in the digestive tract. In order for the immune system and digestive system to work properly, make sure that fiber needs are met properly.
Disease Risk When Lack of Fiber
Although it sounds trivial, fiber seems to have a fairly important role related to health. Not only has an impact on 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 fewer than three bowel movements in a week, you may be constipated. Consumption of high-fiber foods, accompanied by exercise and drinking enough water, to defecate smoothly again.
- Unstable blood sugar
Fiber needs that are not met properly may 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 meet the feeling of fullness. Lack of fiber in the food consumed can make a person eat more than what the body needs.
- Tired easily
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 intestines, so the body then disposes of it. Lack of fiber is likely to increase cholesterol levels in the blood.
- Heart disease
A number of studies reveal, someone who eats foods rich in fiber tend to have a lower risk of coronary heart disease.
- Long-term complications of diabetes
For diabetics, consumption of foods rich in fiber content is not only able to control blood sugar levels, but can also prevent diabetes complications in the long term. In someone who does not have diabetes, eating foods that are high in fiber can prevent this disease.
Fiber Levels Needed Every Day
There are differences in fiber requirements between women and men. In men, at least the fiber needs that must be met ranged from 30-38 grams a day. While women whose ages range from 18-50 years, the need for fiber per day is about 25 grams. Unfortunately, the need for this fiber is often not met properly. The average fiber consumption is only about 15 grams of fiber per day.
now, so that fiber needs can be met, you are advised to eat foods that are high in fiber. Such as various types of beans, peas, whole wheat flour, green leafy vegetables, carrots, pumpkin, potatoes, corn, and beans. In addition, consumption of fiber-rich fruits such as pears, strawberries, oranges, kedondong, mangoes, bananas, and apples.
Add fiber in your daily diet gradually, to avoid bloating or diarrhea. You can add fiber by adding nuts or flaxseed to a salad or yogurt. Replace your snacks with fresh legumes or vegetables. Choose fruit that is consumed with the seeds for extra fiber intake.
Not only eating fiber foods, fiber supplements may also be an option. Fiber supplements can be in the form of liquid extracts, capsules, powders, or chewable tablets. Various herbal treatment options are also offered to provide the benefits of fiber for the body. However, it is advisable to consult a doctor first so that the use of supplements or herbal medicines as needed.
