WHY DO WE NEED TO CONSUME FIBER?

Fiber, that essential but often underestimated component of our diet, plays a fundamental role in our overall health and well-being.

Have you ever wondered what exactly fiber is and why it is so important for our bodies? In this article, we will explore the world of fiber in depth: from what it is and how it benefits our digestive system, to how we can easily incorporate more fiber into our daily diet. Get ready to discover how this modest nutrient can make a huge difference to your health!

What is fiber?

Fiber is the name given to complex carbohydrates found in all plant-based foods. Essentially, fiber gives plants their structure, allowing them to form all the beautiful shapes we see in nature.

What does fiber do for humans?

Humans cannot digest fiber like they do other carbohydrates. Instead, fiber passes through our stomach and small intestine unchanged, aiding the digestive process by stimulating the wave-like motion of intestinal muscles to push food along. Once it enters the large intestine, fiber is broken down by the millions of tiny microbes in our gut, also known as the gut microbiome. They actively ferment fibers for food and create very useful chemicals called postbiotics as a byproduct of the fermentation process.

What happens when we don't consume enough fiber?

Lack of fiber has many negative effects on our health. Not surprisingly, the digestive process slows down, which can lead to constipation, indigestion, and bloating as common short-term symptoms. In the long term, fiber deficiency can result in ulcers, inflammatory bowel diseases, and even colon cancer, as well as making us feel sluggish and sick.

Will fiber make me less hungry?

Absolutely, studies have shown that increasing fiber intake is associated with increased satiety and feelings of fullness. High-fiber foods slow down the rate at which we absorb sugars and fats from our food, giving our bodies time to process and remove these foods from our bloodstream. It also means we are less likely to eat more than we need to as we will feel fuller for longer.

Which foods are richest in fiber?

Fruits, vegetables, legumes, nuts, seeds and whole grains.

Here are some tips to easily (and deliciously!) incorporate more fiber into your diet:

1. Add Ganbatte Boost to your routine, containing 2000mg of fiber per serving.
2. Add seeds to your smoothies, oatmeal or plain yogurt. Not only will this add fiber and protein to your day, but it will also increase fiber diversity, which is key to good health.
3. Include nuts and seeds for your snacks.
4. Introduce lentils, beans and chickpeas to your menu 2-3 times a week.

Written by Ana Saiz

Founder of Ganbatte Superfoods