वजन घटाने से लेकर डाइजेशन तक, शरीर के लिए क्यों जरूरी है फाइबर? जानें सही मात्रा – how much fiber do you need daily expert guide weight loss tvism
In today’s busy life, we see how much protein, carbs and fat we are eating in our diet, but what we often ignore is fiber. Health experts say that the work of fiber is not only to relieve constipation but it is also important for your overall gut health. Therefore, everyone should take a certain amount of fiber, the amount of which depends on your age, gender and lifestyle.
What is the right dose of fiber?
Experts say that generally a healthy person should take 25 to 38 grams of fiber a day, but this is only the initial limit. Hepatologist Dr. Siddharth Badola of Manipal Hospital says that the amount of fiber can also depend on the person’s weight, his digestion and any chronic disease.
For example, men need more fiber (about 30-38 grams) than women, because they need more calories. Whereas for women, 21 to 28 grams of fiber is considered sufficient.
Age and Activity
It is said that As we age, our digestion starts slowing down. In such a situation, the elderly should decide the amount of fiber very carefully. According to Dr. Debojyoti Dhar, if you have been taking a low fiber diet for years, then do not increase its quantity suddenly.
The bacteria present in your stomach are not used to processing it, which can cause bloating or gas problems. At the same time, people who go to the gym or are more active need more fiber to balance their metabolism.
How to recognize when the body needs more fiber?
Your body itself gives you signals about what it needs. If your stomach is clean every day, you do not feel lethargic after eating and your bowel movements are normal, then understand that you are eating enough fiber, but if any of these seem abnormal, then understand that you need fiber.
Caution is also necessary
Excessive fiber can also cause problems because if you suddenly start taking more fiber and drink less water, it can cause stomach cramps and gas. Remember, it is very important to have a combination of fiber and water.
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