Feed your gut and eat more fiber. You've probably heard it a lot of times. But do you know why fiber is so good for your health and what is the 5-a-day rule?
Dietary fiber is a complex carbohydrate that is found mainly in fruits, vegetables, whole grains and legumes and is practically not digested or absorbed by our body. Why? Since we do not have enzymes to digest fiber, it passes relatively intact through our digestive tract.
There are two types of fiber: soluble, which dissolves in water, and insoluble, which doesn't dissolve. Both types are equally important in maintaining our health and healthy microbiome, but still, they have some differences.
Soluble fiber dissolves water and forms a gel-like substance that slows down the absorption of glucose from carbohydrates, which helps to avoid blood sugar spikes and normalize cholesterol levels. Soluble fiber is found in oats, barley, legumes, vegetables, and fruits, including apples and oranges.
Insoluble fiber promotes better bowel movement, helping to improve the passage of material through your digestive system and can be specifically beneficial for those who struggle with constipation or irregular stools. It increases the stool bulk and assists its movement through the intestines.
Important to note that insoluble fiber has also been scientifically proven to reduce the risk of intestinal tract diseases, such as diverticulitis, constipation, haemorrhoids, and colorectal cancer. Insoluble fiber is found in whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes.
What about the 5-a-day rule?
The World Health Organization recommends eating 400 grams, 5 servings of 80g of fruits and vegetables per day, giving you the daily norm of s 25-30 grams of fiber. Even though it sounds manageable, you should avoid exceeding this norm because overconsumption of fiber can lead to very unpleasant symptoms, such as gases, bloating or stomach cramps.
Fiber and the microbiome
The gut microbiota is a community of live bacteria that insist in our intestines. The higher bacteria diversity, the better for our health. Imbalance of the normal gut microbiota can lead to dysbiosis, which is strongly linked to gastrointestinal conditions, such as irritable bowel disease, inflammatory bowel disease and increase your risk of developing a chronic disease, such as type 2 diabetes or obesity.
Fiber feeds your gut bacteria and therefore, it is important to get your recommended daily intake of fiber, which will help to maintain and support microbial diversity. Why it is so important?
Our gut bacteria help maintain intestinal acidity, provide protection against inflammation and pathogens, strengthen our immunity, help control weight, and even reduce stress levels.
Novo Vita Husk Organic+
Want to reach your daily fiber intake?
Try Husk Organic+ by NovoVita – 100% pure and organic source of dietary fiber with as much as 2.3 g of fiber in a single serving of 3 g.
This psyllium husk powder (also known as flea seed husks) is an easily soluble and gluten-free fiber source derived from the seed of the Plantago ovata plant.
The dried plant has a neutral taste and is ground to a fine powder, which makes HUSK-Organic + ideal for mixing in smoothies, bowls or baking recipes to give them extra fiber content.
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