Why Fiber is important for us?

How fiber is beneficial for our health and how much fiber should we consume

Why is Fiber important for us ?

Fiber or roughage is an essential plant based nutrient. Fiber provides us with the following benefit’s. 

Firstly:  Fiber is good for our large intestine. When fiber reaches our large intestine it is broken down by millions of bacteria producing short chain fatty acids these acids are source of energy for the cells of our large intestine

Secondly:  Certain fibers help us avoid heart related diseases by keeping our blood glucose level in check

In our stomach these fibers dissolves in water and forms a gel like substance which holds the food together ,this slows down digestion and delays the rate of glucose absorption in our blood thus preventing unnecessary spikes in the blood glucose

Thirdly:  High fiber foods makes our stomach feeling full of food, hence we end up consuming less calories  which is beneficial for weight loss.

Lastly:  Some fibers also help in bile movements reliving constipation.

  • Fiber is beneficial

Is too much fiber bad for us?

Fiber or dietary fiber is plant based nutrient which is essential for our body however consuming too much fiber can be problematic

Firstly:  We can not digest fiber, so if we consumes too much fiber too quickly, the bacteria in our large intestine will break it down producing excess amount of gas thus causing cramps.

Secondly:  Excess consumption of fibers can lead to the deficiency of calcium an d magnesium  etc.

Fiber is either soluble and insoluble

  • If we consumes too much of insoluble fiber then it can accelerate bile movements ,reducing the absorption of water thus causing diarrhea
  • However if we consume too much of soluble fiber and don’t drink enough fluids, it can slow down our digesting process thus leading to hard stool or constipation, in rare cases it can even cause intestinal blockages.

What is BMI(Body Mass Index)

BMI stands for body mass index.It is used to check whether we have a healthy weight according to our height.BMI is calculated by dividing a persons weight in kilogram with its height in meters square                                   

                                                 BMI =Weight(kg)                                                                                                                                                      Height(m2)

If BMI is 18.49 or below, it indicates that the person is under-weight.

BMI of 18.5 to 24.99 is considered as normal weight.

25 to 29.99 is overweight.

BMI of 30 or more is considered as obese(fat).

Thus BMI helps doctors to categorize our overall health.However some experts think that this method is not accurate because BMI dose not distinguish b/w “fat” and “muscle mass”, so e.g if a person has more well defined muscle mass and less fat levels,Bmi will categorize this as obese

Also, if person having less muscle mass and more amount of harmful visceral fat, may be considered healthy by BMI.

Lastly:  Bmi doesn’t even take it to account an individual’s age, gender, etc.

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