Filling up on high-fiber foods is never a bad idea. This important nutrient is an essential part of any well-rounded diet.
Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. This high quota is hard for many to meet.
Eating fiber-rich whole foods—not foods that tout “added fiber”—is the best way to increase your fiber intake.
It helps keep your digestive system regular, your blood sugar levels normal, and it promotes heart health and satiety. But actually fitting enough fiber into your daily diet isn’t exactly easy.
We know fiber is good. But how does healthy eating affect the major organs in your body? Let’s find out.
How Fiber is important for Brain : –
Omega 3 fatty acids are a great booster for your brain function.4 They are commonly found in:
- Oily fish (sardines, salmon, etc.)
- Chia seeds, hemp, and flax seeds
- Pecan nuts
How Fiber is important for Heart : –
Eating fiber helps in regulating cholesterol levels, blood sugar levels, and reducing blood pressure.1 The Hong Kong Department of Health suggested that adults need no less than 25g of fiber every day, but the actual intakes are generally way lower than this.
How Fiber is important for Liver : –
The liver is a filter that gets rid of all toxins in your body. It also balances hormones and helps in digestion. Consuming fatty foods and alcohol can put your liver under strain. Men should reduce their alcohol intake to 21-28 units and women to 14-21 units per week2.
How Fiber is important for Kidneys : –
Kidneys act as a filter to wash away the body’s toxins. They maintain a body’s water balance, control salt levels and thus regulate the blood pressure.
Two common reasons for kidney disease are high blood pressure and diabetes.5 To avoid diabetes, make sure you keep a healthy weight,
How Fiber is important for Blood sugar : –
you should be — including high-fiber foods in your diet is a healthy way to control high blood sugar. As an added bonus, you may be able to stay full longer on the correct portion sizes than you would if you were eating more refined foods. And eating lots of soluble fiber (the kind found in oatmeal, beans, and apples, among other foods) may help reduce dangerous visceral belly fat.