Good Lifestyle

Only 7% of adults in the United States get the recommended amount offiber, according to a new study presented at theNutrition 2021 Online Live Conference. Men are particularly low, just 5%, but the majority of women are also lacking, with only 9% of what they need.

Researchers reviewed data from more than 14,600 participants from a major nutrition survey, conducted from 2013 to 2018. Health guidelines recommend eating 14 grams of fiber for each 1,000 calories, which means that the Achievement of this objective would imply to eating about 28 grams for a 2,000 caloric regime.

RELATED:9 warning signs that you do not eat enough fiber

On average, women in the study consumed about 9.9 grams for 1,000 calories and men consumed 8.7 grams. Researchers also examined other health data in the study and found that they have higher fiber consumption also had aLower risk of type 2 diabetes and cardiovascular disease. Previous research has regularly expressed associations between high fiber intake and better cardiac health, as well as health risk reduction.

Although this study can not dive into potential reasons forBass fiber socket, other research indicates that this may be related to the consumption ofHighly transformed foods-What tend to have little to any fiber compared to herbal sources. In another recent study, published in the journalMsystemsResearchers found that increased fiber consumption at levels recommended by plant foods produced a significant and beneficial change in participants "intestinal health.

Lead author in this study, Katrine Whiteson, Ph.D. Associate Professor of Molecular Biology and Biochemistry of the University of California Irvine, said poor health is related to an increased risk of certain cancers, a higher prevalence Autoimmune diseases, or even reduced the effectiveness of vaccination and reaction to cancer immunotherapy.

A more robust and diverse community of good bacteria in the gut also improves the absorption and use of nutrients, the additions from Whiteson. Which can lead to more benefits in terms ofweightloss and overall health.

There is no shortage of herbal options for dietary fiber and these choices can include:

• Bean
• Bays
• Lawyers
• Green
• Cruciferous vegetables
• Apples
• Linseed
• Nuts
• Sweet potatoes
• quinoa
• Oat

The list continues and on, focusing on entire foods rather than highly transformed products, which could have a large part of the outdated fiber.

"Making food changes to high fiber food options, whole food options can have significant health benefits and bring you closer to meet these recommended amounts," says Whiteson.

For more, be sure to check25 best snacks with high fiber to buy that hold you full.