Researchers warn that less than 10% of American adults eat enough fiber-rich foods, which may increase their risk of chronic diseases such as diabetes and heart disease.

Dietary fiber Mainly found in fruits, vegetables, whole grains and legumes. It is often called roughage because it includes the part of plant food that the body cannot digest. It will not be broken down and absorbed by the body, but mostly passes through the stomach, small intestine and colon before leaving the body.

Fiber is usually classified as soluble, which means it is soluble in water, or insoluble, which means it is only excreted from the body.Based on soluble fiber Mayo Clinic, It forms a gel-like substance when dissolved in water. Insoluble fiber promotes the digestion process and increases stool volume and softens it.

Foods that contain soluble fiber include oats, peas, beans, apples, citrus fruits, carrots, barley, and plantain. Insoluble fiber can be found in vegetables such as whole wheat flour, wheat bran, nuts, beans and cauliflower, green beans and potatoes.

Both of these fibers provide important health benefits, but according to this latest research, many Americans lack them in their diets.

Researchers at Texas Women’s University analyzed data submitted by more than 14,600 American adults who completed a national health survey between 2013 and 2018. Overall, only 9% of women and 5% of men received the recommended daily amount of fiber.

The survey participants also self-reported their diabetes status, which was verified by their hemoglobin A1c level. The use of fiber supplements was not included in the analysis.

Derek Miketinas, assistant professor at Texas Women’s University, Say The results of their research should remind people to choose more fiber-rich foods. He added that this is especially important for diabetics because they are already at greater risk of heart disease.

The Institute of Medicine recommends that men 50 years of age or younger consume 38 grams of fiber per day, and men 51 years of age or older consume 30 grams of fiber per day. Women 50 years of age or younger should consume 25 grams per day, and women 51 years of age or older should consume 21 grams.

According to the Institute of Nutrition and Dietetics, 10 to 15 grams of total fiber per day should come from soluble fiber.

The benefits of a fiber-rich diet for the body and mind

Dietary fiber provides many physical benefits, including preventing and improving constipation, helping to maintain a healthy weight and reducing the risk of chronic diseases.according to Cleveland ClinicIn addition to reducing the risk of diabetes and heart disease, a diet rich in fiber can also reduce the risk of certain types of cancer. It has also been shown to lower blood pressure and inflammation.

Some studies also show that it can also improve mental health.The researchers found association The relationship between depression, inflammation and dietary fiber in several studies. It is well known that lifestyle interventions, including diet, can reduce depression.

A study The North American Menopause Association found that high dietary fiber intake can reduce the risk of depression, especially for premenopausal women. Researchers in the study believe that estrogen consumption may play a role in the lack of protection in postmenopausal women.

Miketinas said that their latest findings can help scientists better understand the relationship between dietary fiber intake and important health indicators, including risk factors for heart and kidney disease.

How to get more fiber in your diet

Nutritionists always say to try to eat rainbow every day. This just means eating a variety of fruits, vegetables, whole grains and legumes every day. And consciously choose to avoid eating refined and processed foods, such as canned fruits and vegetables, white bread and pasta, and non-whole grains. All of these have low fiber content.

The preliminary results of the study have been announced at the online meeting of the American Academy of Nutrition.