Good Lifestyle

Statistics are staggering: almost all Americans (95% of the United StatesAccording to doctors) does not have enough of this macronutrient in their regular diet. This is something that on every nutrition label and one of the main food groups: fiber.

How can an entire nation fall quickly on the same nutrient? You may be surprised, but the reason is clear - too many of us are attending a high western regime in the processed foods and are significantly lacking in whole foods.

Why do not we eat enough fiber?

Characterized by a high protein content (mainly processed meats), saturated greases, refined grains, sugar, alcohol, salt and fructose syrup derived from corn, a western diet is by nature associated with consumption reduced fruit and vegetables, two of the most commonhigh fiber food groups. In reality,Food Guidelines for Americans I found that the average American adult (in each age group) significantly falls under the recommended daily consumption of vegetables and fruits. They also fall at the end of the range of recommendations for whole grains.

It is not as if we eat a little less fiber than necessary;The average intake is about 50-70% deficit.What does it look like? Adult men consume only 18.4 grams of fiber per day, while women consume 15.5 grams, according to the newest2017-2018 What we eat in America, National Health and Nutrition Survey (NHANES). TheThe recommended intake is 38 grams of fibers for men and 25 grams of women's fibers.

(In touch:8 groceries who can soon be in the short diet.)

The negative effects on health not to eat enough fiber

Nicknamed the "fiber gap", there are serious repercussions not to eat enough fiber.

Plans are higher in the food fiber Can increase the frequency of intestinal movements by upsetting the stool, promote the weight loss slowly of digestion, reduce your risk of diabetes by controlling blood glucose levels and reduces the risk of developing cardiovascular disease. Lipoprotein (LDL or "LDL). bad ") cholesterol levels in the blood, according to a review published inNutrition Reviews. Higher fiber consumption has also beenlinked increase positive mood, cognition and vigilance as well asSupport the health of the intestines.

It does not end there: the fiber can also help youto live longer. When comparing people who eat the largest amount of fiber to those who eat the least,researchers found a decrease of 15-30% of mortality related to catiovascular catiovascular.

How to add more fibers to your diet

The solution to closing the fiber fiber is not as changing as possible. Studies have found that you can technically leave your current diet intact and simply adding a small amount of fiber to your daily routine, you can increase weight loss. ANutrition log study revealed thatIncreased fiber only 4 grams a day on what participants consumed before the study were associated with 3 ¼ pounds of additional weight loss over 6 months.

Consume at least onehigh fiber food (3 grams of fiber or more) with each meal and you can add 12 grams of fibers to your daily consumption. Although these foods range from legumes and beans to whole cereals and cereals, the easiest way to increase your fiber consumption is to double fruits and vegetables. Fruits and vegetables are already just finisheda quarter (28%) of the consumption of the population, so aim to eat an apple at breakfast or spinach at dinner atIncrease your fiber consumption. Your body will thank you.

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