Fiber is essential for the functioning of our body. They help regulate transit, play a major role in satiety and satiation, maintain the balance of the intestinal flora and prevent colorectal cancers, heart disease, obesity and diabetes. They are found in most foods, such as fruits, vegetables, legumes, nuts… However, according to an American study, most adolescents consume much less fiber than recommended.
Increase fiber to improve health
In the United States, the minimum recommended amount per day is 38 g for men and 25 g 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, researchers note. in L’European Journal of Clinical Nutrition published in December 2018. The participants’ blood pressure, blood sugar and resistance to insulin – the hormone that converts sugars in the blood into energy – were also tested.
Researchers looked at the two types of fiber we need in our diets. Insoluble fibre, found in cereals, nuts, fruits and vegetables. And soluble fiber, present in beans, oats, barley and avocados. As a result of their research, the scientists concluded that increasing consumption of both types of fiber to the recommended amount of 38g could lead to lower blood pressure, blood sugar and insulin resistance.
“Teenagers are probably lacking a lot of fiber in their diets 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 :
- Highest Fiber Foods
- To lose weight, eat more fiber
