Fiber is essential for the functioning of our body. They help regulate transit, play a major role in satiety and fullness, maintain the balance of the intestinal flora and prevent colorectal cancer, heart disease, obesity and diabetes. They are found in most foods, such as fruits, vegetables, legumes, nuts … Yet, according to an American study, most adolescents consume much less fiber than recommended.
Increase fiber to improve health
In the United States, the recommended minimum daily amount is 38g for men and 25g for women. The French Ministry of Agriculture and Food recommends a minimum of 25 g per day. However, out of 754 adolescents questioned for the purposes of the study, only 2 of them consumed these quantities. On average, participants consumed 10.9 g per day, say researchers in L’European Journal of Clinical Nutrition published in December 2018. Blood pressure, blood sugar and resistance to insulin – the hormone that turns sugars in the blood into energy – of the participants were also tested.
Researchers looked at the two types of fiber we need in our diet. Insoluble fiber, found in grains, nuts, fruits and vegetables. And soluble fiber, found in beans, oats, barley and avocados. As a result of their research, the scientists concluded that increasing the intake of both types of fiber to the recommended amount of 38g could lead to lower blood pressure, blood sugar levels, and insulin resistance.
“Teens are probably missing a lot of fiber in their diet because they eat too many processed foods and not enough whole grains, fruits and vegetables, says Dr Margo Denke questioned by Reuters Health.
Read also :
- Foods richest in fiber
- To lose weight, eat more fiber