Date post: | 13-Apr-2017 |
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When your body does not get the right amount of fiber daily, then slowly over time
major health hazards can form. These may not be visible at first but will become
more prominent at later stages and will create severe problems and diseases.
Dietary fiber is not digested in the body but this carbohydrate helps regulate your
immune system, maintains your body weight and cholesterol levels. If you eat a diet
that is high in proteins but low in carbohydrate, you are limiting your fiber intake.
Other processed carbohydrates like pasta and white bread are also low in fiber
content.
How much fiber is required by the body?
According to the Institute of Medicine, women below the age of 50 years should
consume atleast 25 grams of fiber daily while those over 50 years should consume
LowFiber Diet? Read This BeforeYour Body Shuts Down
around 21 grams of fiber. For men below the age of 50 years, 38 grams of fiber is
required in a day while for those over 50 years, 30 grams of fiber are required in day.
This is the daily intake that each person needs to remain healthy and anything above
or below this can create severe health hazards. You can add more fiber to your diet
by eating foods like vegetables, wholegrain brown rice, fruits, seeds, oatmeal and
quinoa, nuts and legumes.
What health hazards does it cause?
A diet that is low in fiber has many negative effects on the body such as:
Irregular digestion
Dietary fiber may not be digested in the body but it absorbs a lot of water in your
body and thus expands and adds volume to your fecal matter. This helps the fecal
matter move out of the body regularly and keeps it soft as well so that it is easy to
get out of the body. Thus, fiber helps regulate your bowel movements and ensures
that most of the rubbish in your body is excreted. If you don’t consume the required
daily intake of fiber daily, you will have severe digestive problems like indigestion and
constipation.
Often hemorrhoids can also form in your body due to severe constipation as you
strain to excrete the fecal matter. If you have enough fiber, you will not need to strain
to excrete the fecal matter and thus hemorrhoids will not form. An irregular bowel
movement and straining can also create pouches in your colon. This is called
diverticular disease where the colon gets inflamed and causes severe pain. Thus
consuming the right amount of fibers will also prevent this painful condition, but make
sure you also drink enough water when consuming fibers.
High cholesterol
Generally, when your body digests food, it secretes bile acid that is full of the
cholesterol from your body. A part of this bile acid is reabsorbed into the body with
the nutrients and thus your cholesterol levels increase. However, when you consume
the right amount of fiber, the bile acid gets bound to the fiber and thus most of the
cholesterol is removed from your body when the fiber is excreted out. Thus if you
consume a diet high in fibers and low in saturated fat, your cholesterol levels will fall
drastically.
Weight gain
Studies have shown that there is an inverse relation between your body weight and
the amount of fiber consumed. When you consume less fiber, you tend to gain
weight. This is because fiber helps keep the body satiated and makes you feel full for
long. Thus you don’t feel the need to compulsively overeat and will consume smaller
meals. It also has a lot of water to help dissolve food and contains very little calories.
Food items that are rich in fiber also take more time to chew and thus you tend to
stick to the basic minimums. Thus your overall weight remains constant and you may
even lose a few pounds and stay healthy by consuming a diet that is rich in fibers.
Chronic disease
Consuming less fiber can also help increase the risk of chronic diseases like
colorectal cancer. When your body gets the required amount of fiber, the
antioxidants in these plantbased foods help protect the body from any kind of
damage and diseases. Thus eating fruits and vegetables helps reduce the risk of
cancer and keeps you fit and healthy for a long time. A fiberrich diet will also
regulate your immune system due to the presence of vitamins and minerals.
Diabetes
Your body is at high risk of developing diabetes if you don’t consume enough fiber as
the fiber content in your body helps regulate insulin levels and also heightens
metabolism. This is especially true of plantbased food that is high in water content
like fruits and vegetables as the food dissolves faster and better and breaks down
easily in the body. Thus increasing your fiber intake can also help prevent diabetes in
your body and keep you healthy and fit.
When a lowfiber diet may be necessary
Generally, doctors may recommend a low fiber diet after a major surgery or
treatment. Also, when the bowel gets narrow after an inflammatory disease, you may
have to consume less fibers. In such cases you will have to consume a lowfiber diet
but consult your nutritionist as to what alternatives do you have and how you can
keep your body fit despite the low fiber content. You should only follow a lowfiber
diet when it is recommended by doctors and otherwise you need to maintain the
regular levels of fiber in your body.
Thus, as you have seen fiber plays a major role in keeping your body strong by
regulating most of its functions and preventing many diseases. Consuming more
plantbased foods helps dissolve food more easily, speeds up metabolism, removes
cholesterol, increases fecal matter, prevents constipation, reduces the risk of heart
disease and cancer and helps you maintain a good figure. Thus keep piling up on
that fiber daily but make sure you don’t go overboard or you may heighten certain
conditions like constipation etc. Just consume the daily required amount of
fibers…..Read More
Source URL : http://www.cocomagic.co/blog/lowfiberdietreadthisbefore
yourbodyshutsdown/
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