Lack of Fiber is something we should avoid. In order to maintain overall health, meeting daily nutritional needs is one of the keys. Fiber includes important nutrients needed by the body. Without sufficient fiber there will be health problems that arise, for example, constipation.
Reported by the Mayo Clinic, women need as much as 21-25 grams of fiber while men 30-35 grams to meet daily nutrition. Then, what is the impact if this one nutrient is not fulfilled? Summarized from several sources, here is a complete explanation!
Constipation
Difficult bowel movements or often also called constipation can occur when the body lacks fiber. Then, why can these nutrients affect the digestive system?
Reported by Everyday Health, fiber has two types, namely water-soluble and insoluble. In the digestive system, water-soluble fiber will help make stools softer. This is what will make the dirt easier to remove.
This is slightly different from insoluble fiber, where these nutrients will add weight to the stool. In this way, the dirt will actually be removed more quickly because it creates an urge to defecate.
Increases the Risk of Heart Disease and Stroke
Often called bad cholesterol, low-density lipoprotein (LDL) can indeed accumulate and cause plaque on the artery walls. Then, the plaque will harden and make the blood vessels narrow. As a result, the risk of heart disease and stroke increases.
To maintain heart health, you can eat foods that are high in fiber. The reason is, this one nutrient can help absorb excess LDL cholesterol in the intestine and then remove it from the body.
Decreased Immune System
You may be familiar with probiotics. However, what about prebiotics? According to information from the Medical News Today page, prebiotics are a type of fiber that can be “nutrition” for the good bacteria in the gut.
The presence of prebiotics in the digestive system will keep the number of good bacteria in the intestines in balance. As a result, the body’s resistance increases because these microorganisms will help fight disease-causing pathogens.
Lack of Fiber “Easily Feeling Hungry”
The body does not have special enzymes to digest fiber. This is what makes it fill the stomach cavity and slow down the emptying process. After that, the digestive system will send a signal to the brain to stop eating, citing Healthline.
This is the reason why foods that are high in fiber will keep you full longer. Conversely, a body that lacks fiber causes you to feel hungry easily. This of course can trigger to eat more.
Lack of Fiber “Often Feel Tired and Weak”
Lack of intake of protein, healthy fats, and B vitamins can make you feel tired easily. However, fiber also plays an important role in keeping the body energized, even though it is not a source of energy.
Quoting from Well and Good, fiber is proven to be able to regulate blood sugar levels to remain stable. The reason is, blood sugar that soars and decreases quickly can cause weakness. In fact, the function of blood sugar itself is a source of energy for the body’s cells.
You certainly don’t want to experience the adverse effects of a lack of fiber, do you? Therefore, sufficient daily fiber needs to help maintain a healthy body. Some examples of foods rich in these nutrients are vegetables, nuts and fruits, namely avocados, papayas, apples and pears.
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