Fiber is an essential part of any balanced diet, but there are many misconceptions around it. Thinking that all fibers are equal to believe that more fiber always means better health, it is easy for general myths to fall. But the truth is that, fiber plays an important role in supporting everything from digestion to heart health, and not all fibers work in the same way. So, if you have ever thought that you are consuming the right amount or type of fiber, then you are not alone. Let’s take a look at the top five fiber myths closely that you need to stop believing and get the facts directly!
Here are 5 myths about fiber. You should stop believing:
1. All fibers are made the same
A common misunderstanding is that all fibers are similar. In fact, it is classified into two categories: soluble and insoluble. The soluble fiber dissolves in water and slows down digestion, while insoluble fiber adds bulk and speeds up intestinal speed. A study published in the lensate found that high intervals of a variety of diet fibers were linked to low risk of heart disease, which highlights the importance of incorporating fiber mixture in your diet.
Also read: Why fiber fiber can damage your health
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2. Fiber causes digestive issues
While sudden increase in fiber can cause temporary gas or inflammation, fiber actually improves long -term digestive health. When gradually introduced, this bowel supports regularity and nourishes beneficial intestine bacteria. A random controlled trial in the American Journal of Clinical Nutrition found that the fiber acts as a prebiotic and enhances the intestine microbyota variety.
3. More fiber is always better
Do you think eating extra fiber is good for your health? Well, it is not so. In fact, consuming too much fiber can cause issues such as blotting, gas and constipation. The United States Department of Agriculture (USDA) recommends 25-38 grams of dietary fiber per day on the basis of age and gender. Therefore, if you are eating too much, consider adjusting your intake for best results.
4. If you are healthy then you don’t need fiber
The fiber should be in your diet, even if you are healthy. A meta-analysis published in the British Medical Journal found strong associations amidst dietary fiber intake and low risk of heart events and all-causing mortality, even among healthy individuals. Be sure to include some fiber in your diet every day.
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5. Fiber supplements are suitable for all
Fiber supplements can be helpful, but universally suitable. They often deficient the micronutrients present in whole foods and cannot provide uniform metabolic benefits. According to a study published in the Journal of Nutrition, the entire food sources of fiber were more effective in improving fiber supplements with whole foods, glycemic control and lipid profiles. This shows that supplementary diet fiber should not be replaced with foods.
Also read: High-fiber diet is bloated to you? There are 3 nutritional tips to avoid this.
By arguing these myths, you can better appreciate the diverse role in your good. Stay fit and healthy!
