Insufficient fiber causes digestive issues and health risks

Many people focus on getting enough protein in their diets, especially on platforms like TikTok. However, nutritionists warn that fiber is also very important for good health. Nutritionist Anastasiia Kaliga explains that fiber is essential for digestion and helps maintain a healthy weight. It aids in digesting food, prevents constipation, and supports heart health. Kaliga recommends different fiber intake based on age and gender. Women under 50 should aim for 25 grams a day, while those over 50 should get about 21 grams. Men under 50 need 38 grams, and those over 50 should consume 30 grams. Current guidelines suggest that everyone aged two and older should have 14 grams of fiber for every 1,000 calories they eat. For children aged 12 to 23 months, 19 grams is recommended daily. Eating enough fiber can prevent digestive issues, bloating, and even lower the risk of chronic diseases like diabetes and heart disease. Kaliga suggests foods like beans, whole grains, vegetables, and fruits to boost fiber intake. Incorporating nuts and seeds into meals can also help increase fiber levels. Overall, balancing protein and fiber in your diet is key to better health.