Americans Lagging Behind in Fiber Intake, Study Finds
A recent study conducted in the United States has revealed a concerning shortfall in Americans’ fiber consumption, which has significant implications for their health. According to the Straits Times, most Americans are falling far short of the recommended daily intake of fiber, leading to serious consequences.
Fiber, a type of carbohydrate that the body cannot digest, plays a crucial role in maintaining overall health. It helps regulate blood sugar, promotes a feeling of fullness, and aids in digestion.
The study highlights the fiber gap in America, where dietary guidelines suggest that both children and adults should consume between 25 to 35 grams of fiber daily to maintain good health. However, the reality is far from this recommendation, with most Americans only averaging 15 grams of fiber per day. This deficiency in fiber intake has consequences that are more severe than one might expect.
There are two types of fiber, each offering unique health benefits. Soluble fiber, which dissolves in water, can help lower glucose levels and reduce cholesterol. Foods such as oatmeal, chia seeds, and various fruits contain this type of fiber. On the other hand, insoluble fiber does not dissolve in water and aids in moving food through the digestive system. It can be found in whole wheat products, quinoa, and leafy greens.
Decades of research have demonstrated that fiber-rich diets offer numerous health benefits, including improved gut health, longer life expectancy, and a reduced risk of chronic conditions such as heart disease, diabetes, and certain cancers. However, national surveys indicate that most Americans do not consume sufficient fiber.
Between 2015 and 2018, only 4 percent of men and 12 percent of women met the recommended daily fiber intake, which ranges from 21 to 38 grams depending on age and sex. This discrepancy is partly attributed to modern food processing methods that strip away much of the fiber in our diets.
The effects of fiber on the body vary depending on its type. Some fibers slow down food movement through the digestive tract, reducing blood sugar spikes and cholesterol levels, while others nourish gut microbes and promote a healthy gut microbiome.
A review of 185 studies published in 2019 found that individuals who followed high-fiber diets were 16 percent less likely to develop Type 2 diabetes or colorectal cancer and 31 percent less likely to die from coronary heart disease. Even consuming 25 to 29 grams of fiber daily was enough to reap most of these benefits, as clinical trials showed that high-fiber diets lowered blood pressure, cholesterol levels, and body weight.
As people age, they may rely more on fiber supplements, especially if they are less physically active or have a limited diet. Fiber supplements can be particularly helpful for older adults in preventing constipation and contributing to a healthy gut microbiome.
It is clear that Americans need to prioritize increasing their fiber intake to improve their overall health. The study’s findings indicate the importance of consuming a variety of fiber-rich foods and ensuring that dietary guidelines for fiber intake are met. By incorporating high-fiber foods into their diets, Americans can significantly reduce their risk of developing chronic diseases and improve their well-being.
Stay tuned to Tech Times for more updates on health and wellness.
© 2023 TECHTIMES.com All rights reserved. Do not reproduce without permission.
Tags: fiber, health, nutrition, diet, Americans, dietary guidelines.
I have over 10 years of experience in the cryptocurrency industry and I have been on the list of the top authors on LinkedIn for the past 5 years. I have a wealth of knowledge to share with my readers, and my goal is to help them navigate the ever-changing world of cryptocurrencies.