Adults should consume around 30 grams of dietary Fiber per day, through foods such as whole grains, fruits, vegetables, nuts, legumes, etc. As we know too much of anything is bad, so is with fiber; if you happened to over consume it you’ll have gas and also mineral problems.
Positive effect on digestion –
Dietary fiber has some beneficial effects on digestion. As swelling and fillers, they can bind water – sometimes up to 10 times their own weight. This increases the volume of stool in the intestine and stimulates intestinal peristalsis, i.e. bowel activity. In addition, the stool becomes looser and easier to pass.
Fiber also has a positive effect on the intestinal flora. They serve as a food basis for the “good” intestinal bacteria that lives there. These bacteria can multiply well if there is sufficient fiber intake.
Other benefits of adding dietary Fiber to your diet –
Dietary fiber also prevents certain diseases or reduces the risk of them such as arteriosclerosis, heart attack and diabetes. In addition to blood sugar levels, fiber can also have a positive effect on cholesterol levels.
In addition, studies indicate that with sufficient consumption, some types of cancer occur less frequently. However, whether fiber can really reduce the risk of colon cancer has yet to be scientifically proven. What is more certain is that they can prevent other diseases in the rectum like hemorrhoids.
For the most part, dietary fiber is indigestible. As a result, they hardly supply the body with energy and therefore have almost no calories: only two calories are calculated for 100 grams of fiber depending upon the source. However, foods with fiber such as chapati, wholewheat bread or wholewheat pasta sometimes have relatively high calories. Since fiber makes you full for a long time, it can make sense to use it as part of a diet. But then you should be careful not to eat too many foods that contain fat or sugar at the same time. So do keep an eye on the detailed nutritional facts of the vegetable, packed source, anything you’re opting for or adding in your diet.
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