MeskJ Foods Enterprise

19/06/2025

Why Is Fiber So Important?

Here are 7 ways fiber benefits the body:

1. Fosters a diverse, happy gut microbiome
"Fiber isn't digested in our stomach like other foods," explains Beaver. "It instead passes through it and into our colon, where it becomes food for the beneficial bacteria in our gut."

Getting plenty of fiber, as well as a variety of types of it, means you're passing along plenty of food for these good, healthy gut bacteria to thrive on.

2. Promotes regular bowel movements
You probably don't seriously consider your bowel movements until something is wrong. They're occurring too frequently, diarrhea, or not frequently enough, constipation.

Fiber can help prevent both of these uncomfortable issues.

There are a few different types of fiber — including soluble, insoluble and viscous — and each can play a role in helping you have regular and healthy stools.

"Whole grains, in particular, are good for this since they contain a lot of insoluble fiber, which is the type of fiber that helps bulk up your stool while still keeping it soft," Beaver explains.

3. Keeps you feeling fuller for longer
"Fiber takes longer to digest than other nutrients, so it has an amazing filling power," says Beaver.

A huge benefit of incorporating fiber into meals and snacks is how it helps you feel full between them. While this may not directly lead to weight loss, it may help reduce overeating tendencies.

4. Helps lower high blood pressure
"Studies show that eating enough fiber can help improve blood pressure in those people whose levels are high," says Beaver.

With almost half of American adults suffering from elevated or high blood pressure, a condition that increases the risk of heart disease and stroke, the cardiovascular benefits of fiber shouldn't be overlooked.

(Related: Why Your Blood Pressure Matters — Even in Your 20s & 30s)

5. Balances cholesterol levels
"One particular type of fiber — viscous fiber — has a binding quality to it that can help trap excess bile and cholesterol in our GI tract, which our body then eliminates when we go to bathroom," explains Beaver.

This unique property can help maintain optimal cholesterol levels, benefitting heart health.

Some forms of soluble fiber are also helpful in lowering LDL cholesterol levels — the type of cholesterol that can collect in the blood vessels and lead to atherosclerosis, which is hardening and narrowing of the arteries that affects blood flow.

"For instance, oatmeal contains beta glucan, a type of soluble fiber that is also really good for lowering LDL cholesterol," adds Beaver.

6. Prevents blood sugar spikes
Soluble fiber also helps regulate blood sugar levels.

"Consuming soluble fiber with the rest of a meal slows down the rate at which glucose is absorbed into the bloodstream, helping to prevent blood sugar spikes," explains Beaver.
7. Associated with lower risk of several diseases
"Meeting the recommended daily fiber intake is proven to help with several different areas of disease prevention," says Beaver.

Getting enough fiber can help reduce the risk of:

Heart disease
Type 2 diabetes
Colorectal cancer

"Heart disease is the No. 1 killer of Americans, so the cardiovascular benefits of fiber are one of the most important," Beaver adds.

Additionally, about 1 in 10 Americans has type 2 diabetes and colorectal cancer rates are on the rise.

(Related: Why You Should Care About Colorectal Cancer Screening)

How much fiber should you have a day?
As mentioned, the vast majority of us don't eat enough fiber. But...how much should you be aiming for each day?

The National Academy of Medicine recommends getting following amount of fiber per day:

Women 50 years of age and younger: 25 grams
Women 51 years of age and older: 21 grams
Men 50 years of age and younger: 38 grams
Men 51 years of age and older: 30 grams

"There's no guideline for grams of fiber per meal, per say, but I would recommend having a fiber rich food with every meal," says Beaver.

And when it comes to the logistical details of eating more at each meal, it helps to know what foods are high in fiber and get some tips for incorporating these foods into your diet. (Related: High-Fiber Foods: How to Get More Fiber In Your Diet)

Is there such a thing as too much fiber?
Unfortunately, yes.

Getting too much fiber can irritate the GI tract, causing:

Bloating
Cramping
Diarrhea
Constipation

"Fiber tends to pull water into our GI tract," explains Beaver. "So, believe or not, consuming a lot of fiber — especially if you're not drinking enough water — can lead to dehydration and an increased chance of constipation," Beaver explains.

19/06/2025

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19/06/2025

Why Is Fiber So Important?

“Fiber is a type of carbohydrate that your body can’t break down,” says Czerwony. And while that sounds like it could be a bad thing, fiber is actually something your body really needs.

There are two types of fiber: soluble and insoluble (or non-soluble). They serve similar but slightly different functions in your body and can be found in a variety of foods. Here’s how they work.

Soluble fiber can be dissolved in water. “This type of fiber has been shown to help with constipation, stabilize blood sugars, lower cholesterol levels and manage weight,” Czerwony reports. It’s found in the flesh of some fruits and vegetables. Good sources include konjac, oat bran, dry oats, barley, nuts, beans, lentils and peas.
Insoluble fiber can’t be dissolved in water. “It helps move food down the gastrointestinal (GI) tract, which also helps relieve or prevent constipation,” Czerwony explains. Insoluble fiber is found in the skin, strings and seeds of fruits and vegetables, including nuts, seeds, corn and kale.
What does fiber do for your body?
Nutrition experts rave about fiber — and for good reason. Here are the ways fiber benefits your body.

The good news? Fiber can help keep things moving along your digestive system, keeping your bowel movements more regular. Fiber bulks up and softens your p**p, which makes it easier to go to the bathroom.

Lowers cholesterol
A diet high in fiber can help lower your LDL (“bad”) cholesterol, especially foods with soluble fiber, which may stop your body from absorbing the bad cholesterol you eat in other foods.

“Soluble fiber binds with cholesterol and bile acids in the digestive tract, preventing it from being absorbed into the bloodstream,” shares Czerwony.

Improves blood sugar
If you have prediabetes or diabetes, your healthcare provider will more than likely talk to you about the importance of fiber. And the reason? Fiber slows down how quickly your body digests food, as well as its glucose absorption.

“Soluble fiber slows down how fast the stomach digests, allowing small bursts of energy to be released into the bloodstream, which allows the body to process it slowly,” explains Czerwony. “Soluble fiber also turns into a gel-like substance in the GI tract, which slows down the digestion of carbohydrates.”

Lowers your risk for certain diseases
“Research shows that in countries where people consume high amounts of fiber in their diets, the overall rates of chronic disease are low,” Czerwony notes.

Fiber may lower your risk of:

Colorectal cancer
Gastrointestinal issues, like diverticulitis, constipation and hemorrhoids
Heart disease
High blood pressure
Obesity and overweight
Stroke
Type 2 diabetes
Keeps you fuller longer
A high-fiber diet keeps you feeling fuller for longer, which is linked to lower body weight and aids in weight management. In fact, soluble fiber reduces your body’s capability to absorb fat, while insoluble fiber helps your body process water more efficiently.

“Fiber can be helpful in weight management by promoting a feeling of fullness sooner and longer, allowing you to eat less and less often,” says Czerwony. “Regulation in blood sugars also helps reduce appetite.”

06/06/2025

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06/06/2025

Key Health Benefits of Tomatoes:
Heart Health:
Tomatoes contain potassium and lycopene, both of which support heart function and can help lower LDL (bad) cholesterol levels.

Immune System Support:
Vitamin C and other antioxidants in tomatoes, like beta-carotene, can boost immune function and protect against disease-causing free radical damage.

Cancer Prevention:
Lycopene, a powerful antioxidant in tomatoes, has been linked to a reduced risk of certain cancers, including lung, prostate, and stomach cancer.

Eye Health:
Carotenoids in tomatoes, like lycopene, can help protect against age-related macular degeneration (AMD) and cataracts.

Skin Health:
Vitamin C and A in tomatoes can help improve skin appearance, promote collagen production, and protect against sun damage.

Digestive Health:
Tomatoes are a good source of fiber, which can support regular bowel movements and promote a healthy gut environment.

Antioxidant Power:
Tomatoes are packed with antioxidants, including lycopene, beta-carotene, and vitamin C, which help protect cells from damage caused by free radicals.

Bone Health:
Tomatoes provide calcium, vitamin K, and other nutrients that contribute to strong bones and healthy blood clotting.

06/06/2025

What is the name of this???

31/05/2024

14/04/2024

PLEASE CHECK IF YOU BEEN DRINKING YOUR WATER WRONGLY