Low consumption of fiber – 6 risks for your health

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1. Overview

Fiber is an essential part of any diet. It is important to eat fiber every day to maintain a state of vitality and increased energy levels.

Unfortunately most people do not eat fiber but many experts recommend: 20-25 grams per day. Although fibers can be added to any diet with vitamin supplements, it is best to be obtained by eating healthy foods: fruits, vegetables and whole grains.


1. Overview
2. Inconveniences caused by low fiber intake

2. Inconveniences caused by low fiber intake

Here are some health risks that may be encountered as a result of reduced consumption of fiber:

1. Constipation – Even though low-fiber diets are not the only cause of constipation, these are a leading cause that can be easily corrected. The digestive system dysfunction causes bad breath, slow and drowsiness, decreased energy level, and in addition there are cramps and general discomfort.

Low fiber intake requires the presence of a compact, harder stool that will cause painful hemorrhoids, itching near the opening of the rectum, diverticulitis and even hernia. Sometimes, to treat these troubles may be necessary even surgery.

2. Hypertension – fibers appear to have a large influence on blood pressure level. Research suggests that a high intake of fiber can reduce both systolic and diastolic blood pressure.

3. Diabetes – Fiber helps regulate blood sugar. A recent study found that people who ate cereal fiber (averaging 16.6 grams per day) had a 27% lower risk of developing type 2 diabetes than those who had an intake of 6.6 grams per day.

4. Cardiovascular disease – A diet lacking adequate amount of fiber may increase the risk of cardiovascular disease. People who follow a low-fiber diet, had higher values of C-reactive protein, which may increase the risk of heart disease, stroke and diabetes.

Studies show that by increasing the average daily intake of fiber from 10 to 20 grams, you can reduce the risk of death from heart disease by 19-27%.

5. Obesity – a person’s body has two systems of absorption of food he consume. The first and most active is the small intestine, and the second is the large intestine. While food is in the large intestine, bacteria ferment any indigestible carbohydrates such as soluble fiber, into fatty acids and simple sugars that are then absorbed into the bloodstream.

There are two different types of bacteria responsible for this: the firmicutes and bacteriodetes. By choosing a diet low in fat and crude fiber will change the balance of bacteria in the colon and lose weight.

6. Cancer – inadequate intake of fiber may increase the risk of developing colon cancer. People who eat more fiber have a lower incidence of developing this disease.

Fiber has the ability to absorb bile acids and irritants as well as other factors that could adversely affect the intestinal mucosa and may lead to cancer development.

Preliminary studies shown that the inclusion of fiber in the diet can be very beneficial in the prevention of breast and stomach cancer.



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