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How much Fiber should you Eat in your Daily Diet and Benefits of the Same?

​You must have heard people saying that eating more fiber keeps your digestion problems at bay. But do you know any other reason why fiber is so good for your health?

Dietary fiber, found mainly in whole grains, legumes, fruits, and vegetables, is best known for its ability to prevent constipation. However, food items that contain a higher amount of fiber can provide other health benefits as well. These benefits include helping to maintain a healthy weight, lowering your risk of diabetes, heart disease, and some types of cancer. Let's understand these benefits in detail-

Helps maintain bowel health

Eating a diet rich in fiber can reduce your risk of developing haemorrhoids and small pouches in your colon. As per a study, consuming a high-fiber food also lowers the risk of colorectal cancer. It also regulates bowel movements by decreasing your chances of constipation.

Lowers cholesterol levels

Soluble fiber found in flaxseed, beans, oats, and oat bran helps in lowering the total blood cholesterol levels by reducing the amount of low-density lipoprotein, or "bad," cholesterol levels in our body. Studies also have shown that eating food items high in fiber can have several other heart-health benefits, such as reducing blood pressure and inflammation.

Helps control blood sugar level  

Soluble fiber slows the absorption of sugar and helps in improving blood sugar levels, which makes it an ideal dietary addition for people with diabetes. A healthy diet that includes insoluble fiber also minimizes the risk of developing type 2 diabetes.

Aids in weight loss

One of the most exciting benefits of consuming high-fiber foods is that they are more filling than low-fiber foods. So, when you eat high-fiber foods, you're more likely to eat less and feel satisfied for a longer time. Also, high-fiber foods are less energy-dense, which means they have fewer calories for the same volume of food.

Helps you live longer

Studies show that increasing your dietary fiber (especially cereal fiber) reduces the risk of dying from cardiovascular disease and all cancers.

How much fiber should you consume?

The Institute of Medicine, which offers science-based advice on medicine and health, gives the following daily fiber recommendations for adults:

Fiber: Daily recommendations for adults

GenderAge 50 or youngerAge 51 or older
Male38 grams30 grams
Women25 grams21 grams


Yo​ur best fiber choices

If you are not getting enough fiber each day, you may need to increase your intake. Good options of dietary fiber include- whole-grain products, fruits, vegetables, nuts and seeds, beans, peas, and other legumes, etc. Refined or processed foods like pulp-free juices, canned fruits and vegetables, white bread and pasta, and non-whole-grain cereals are lower in fiber.

Apart from adopting a good eating habit, you should also focus on a better lifestyle. Exercise regularly, meditate and stay fit. There are chances you will fall ill only sometimes. And for all those sometimes, buy a health insurance policy that covers you against hospitalization expenses and much more. A health insurance policy acts health insurance policy acts as a final cushion in case of any medical emergency. It's always a better idea to stay prepared for the worst scenerios!