Need fibers. That is true. But in the world of online health trends, what began as a wise food council has become “fibremaxxing”-an incentive to consume exorbitant quantities in the name of well-being.
In the United Kingdom, guidelines suggest that an adult consumes at least 30 g of fiber a day. Children and teenagers usually need much less.
However, despite the clear guidelines, most British do not achieve their daily fiber goal. One of the main culprits? THE increased ultra -processed foodsor UPFs. UK adults now consume more than 54% of their daily calories from ultra -processed foods. For teenagers, this number is close to 66%.
This is important because UPF is usually poor in fiber and micronutrientswhile they are rich in sugar, salt and unhealthy fats. When these foods dominate our dish, full fiber -rich whole foods are eliminated.
Studies show that as the ingestion of ultra -processed foods increases, fiber consumption decreasesalong with other essential nutrients. The result is a population far below their daily fiber goal.
Food fiber is essential for good health as part of a balanced diet. And is better found in natural foods of plant origin.
Add fiber -rich foods to your meals and snacks over a normal day, as Switch to wholemeal bread to breakfastKeep the fruit peel like apple, add lentils and onion to a pepper dinner and eat a handful of pumpkin seeds or Brazil nuts between meals, would help an average person to reach their 30 g food needs.
Displacement
With Fibermaxxing, which can make this trend something dangerous is the removal of other food groupssuch as proteins, carbohydrates and fats, and their replacement for fiber -rich foods, supplements or powder supplements. This is where potential risk can mitigate the benefits of increased fiber, as there are no robust human studies on long -term fiber intake above 40 g per day. (Some fibermaxxing advocates suggest consuming between 50 and 100 g per day.)
Eat a lot of fiber too quickly – especially without enough water – can cause swelling, cramps and constipation. It can also cause gases to accumulate that can escape at the most inconvenient moments.
Rapid fiber intake or excessive consuming can interfere with the absorption of essential micronutrients, such as iron, which helps the body’s normal functioning, as well as macronutrients, which provide the energy needed for movement, repair and adaptation.
However, it is important to remember that increasing fiber consumption in the diet offers a wide range of health benefits. They contribute to a healthy digestive system, promoting regular evacuations and reducing the occurrence of inflammatory intestinal diseases.
The soluble fibers help regulate blood sugar levelsslowing glucose absorption, making them especially useful for people at risk of type 2 diabetes. They also reduce LDL cholesterol, reducing the risk of heart disease. Fibers maintain the feeling of satiety for longer, which contributes to healthy weight control and appetite regulation. All of these findings are well documented.
In addition, a fiber -rich diet has been associated with a lower risk of certain types of cancerespecially colon cancer by helping to eliminate body toxins efficiently. Gradually increase fiber intake to recommended levels – through a balanced and varied diet – can offer real health benefits.
Given the evidence, it is evident that many of us could benefit from the consumption of more fiber – but within the reasonable.
Until we know more, it is safer to maintain fiber intake within the current guidelines and obtain them from natural sourcesinstead of supplements or supplements. The fibers are vital, but more is not always better. Leave aside the fashions of social networks and look for balance: whole grains, vegetables, dry fruits and seeds. Your gut – and your traveling companions – will thank you.
