Dietary fibers they are mainly present in whole plant foods, although in small quantities they are available in various other food groups. In fact, it is not about nutrients, as our body is unable to digest fibers; precisely this characteristic of the fibers offers the possibility for our body to exploit them as adjuvants in digestion and, above all, in intestinal transit.
Nutrition and health
It is now an established fact that what we eat contributes to improving or worsening our state of health. As far as fibers are concerned, their deficiency can lead to various annoying effects over time. In particular, various studies have shown that the constant lack of fiber in meals favors the development of diverticula, as well as the occurrence of constipation and abdominal swelling. These disorders can occur in a more or less annoying and regular way depending on the actual amount of fiber that is consumed at each meal. If the absence of these molecules is drastic it is clearly much more likely that intestinal disorders of various kinds will occur frequently. To understand what diverticula are and why they form, it is important to understand that this kind of formations inside the intestine can remain completely asymptomatic for a long time; symptoms, such as dysentery and intestinal pain, occur only when the diverticula become inflamed.
Other symptoms related to fiber deficiency
A power supply that includes a good variety of plant-based foods, wholemeal flours and unrefined foods allows to limit the occurrence of some specific symptoms; among these, the formation of diverticula and constipation are only the main and most common. However, there are also many others, such as the difficulty in digesting food, the appearance of fissures or hemorrhoids, cholesterol that rises or a strong sense of hunger that occurs shortly after meals. Some research has also correlated the difficulty in maintaining a healthy weight with the lack of fiber in the diet. All the aforementioned ailments are related to the fact that a fiber-free diet leads to the difficulty of properly absorb nutrients from the food you ingest. The absence of fiber inside the digestive system leads in fact to a rapid absorption of some nutrients, such as fats and sugars; on the other hand, it slows down intestinal transit, causing difficulty in emptying the intestine and the consequent sensation of swelling.
How to increase your fiber intake
The best way to increase your fiber intake consists in consuming, as we have already said, foods of plant origin rich in these molecules. There are two types of fibers: soluble and insoluble. To obtain the correct amount of fiber of both types it is important to serve raw fruit and vegetables and whole grains at the table. The ideal amount of fiber to consume every day is between 20/25 grams; the excess of these molecules in the diet can still cause intestinal problems, it is therefore advisable to avoid it. There are supplements on the market that help solve ailments related to the absence of fiber in the diet, from use when symptoms occur.