Fiber is a type of carbohydrates. Unlike most of the carbohydrates, it does not digests in our stomach but passes undigested and thus helps in the digestion of food. No digestion means that it does not change into glucose and thus also helps to control the blood sugar level. Regardless of the age a human needs almost 20 to 25 grams of fiber every day but according to a research most of us only take 15 grams in a day. There are 2 types of fibers, soluble and insoluble. Insoluble fiber speeds up digestion and helps the digested food to pass through easily and soluble fiber gets mixed with water to form a gel and slows down digestion thus lowering the risk of heart attack.
Why Carbohydrates is Essential
The fiber or carbohydrates level in our body can fall if we eat foods which have lower level of fiber. Eat fruits, vegetables and whole grain. Popcorns are also a good source of fiber.
Symptoms of Lack of Carbohydrates
Fiber or carbohydrates is responsible for digestion so the first sign of low fiber level can be constipation. If you are not passing enough stool or the stool is too hard or dry then you might have fiber deficiency. Another symptom of fiber deficiency is high blood sugar. The foods which have low fiber make your blood sugar level rise rapidly after you eat your food. It can result in fluctuation of blood sugar level. As a result of poor digestion our body weight rises which is also a symptom of low fiber intake. Constant tiredness or weakness can are also its symptoms.
Eat foods that are high in fiber or carbohydrates. If you are diabetic then try to consume at least 30 to 35 grams of fiber daily as it delays the digestion of sugar in our stomach. Gradually increase the fiber intake of your body so that your body can have appropriate time to get used to it. Foods which are high in fiber are raspberries, apples, carrots, whole grains, broccoli, seasonal vegetables, brown rice, peas and beans. In addition to that also try to avoid fatty foods like fast food and oily products. You should also consider consuming fiber supplements if the shortage becomes severe but make sure that you consult your doctor about how much fiber you need to take daily.
Recommended Carbohydrates Makes You Healthy
You also need to make sure that you do not cross the recommended amount of carbohydrates intake mentioned above because its overdose can be harmful for us. According to a research, overdose of fiber can also cause constipation. Fiber goes in our intestines undigested and if combined with improper chewing of food it can cause blockage of small intestine, which is a very serious medical condition. Heartburn or acid reflux can also be caused by over intake of fiber. It is a condition in which the acidity level of our stomach rises and the acid begins to leak into the esophagus and can cause burning in the chest. If you are experiencing any of the symptoms of overdose of fiber then you should immediately stop your fiber intake temporarily and if the problem persists it is recommended to go to the doctor for a proper checkup.