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Nutritionists share their top six reasons for including more fiber in our diets

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Nutritionists share their top six reasons for including more fiber in our diets

Fibre is a carbohydrate that comes from plants. Like it does with other carbs, the small intestine does not digest or absorb fibre (sugar and starch). Instead, it enters the large intestine undigested where it is completely or partially metabolised by the regular bacterial flora. A diet that is both healthy and balanced must include fibres. In addition, nutritionist Sonia Bakshi said that Indian foods like lentils (dal), bananas, barley (jau), nuts, cucumber, and wholegrains are good sources of fibre. Speaking of the same, dietician Neelam Ali of the Noida International Institute of Medical Sciences said, “To begin with, a daily fibre intake of 35 grammes for males and 28-30 grammes for women is advised. What we really eat amounts to about half on average” (amaranth, kuttu, ragi, bajra, dalia, jowar)

Blood sugar levels are regulated by fibrous meals because they have a low glycemic index (GI), a metric that indicates how rapidly a food changes your blood sugar (glucose) level after you eat it. Thus, insulin sensitivity is decreased. Soluble fibre helps reduce blood sugar rises. It absorbs water when it is in contact with water and forms a gel-like substance that delays the intestinal absorption of monosaccharides. This results in the blood sugar being steadily regulated as opposed to a sugar.

Constipation: Fiber makes your faeces more voluminous. The stool becomes softer and larger as a result. When your stools get bigger and easier to pass, the likelihood of experiencing constipation reduces.

Foods abundant in fibre, such as fruits, vegetables, nuts, and grains, absorb liquids in the digestive tract, preventing stomach acid from being displaced, which lessens acid reflux.

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A diet high in dietary fibre, which heightens feelings of fullness and helps prevent obesity, encourages healthy weight management. Fibrous foods assist you avoid consuming too many calories since they are nutrient- and energy-dense and have less calories per unit of food than other foods.

Lowers cholesterol: Soluble fibre binds to cholesterol in the small intestine and causes it to be reduced. Once inside the small intestine, the fibre bonds to the cholesterol particles, preventing them from entering the bloodstream and spreading to other parts of your body.

Heart diseases: A diet high in soluble fibre controls levels of LDL, or “bad” cholesterol, thereby lowering total cholesterol and preventing artery blockages. As a result, there is less inflammation, which lowers strain on the heart and decreases the risk of heart disease.

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Winter-related ear popping: causes, remedies, and strategies for prevention

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Winter-related ear popping: causes, remedies, and strategies for prevention

If you live in a cold climate, you’re probably no stranger to the sensation of your ears popping when you step outside. This is caused by the change in pressure between the warm air inside your body and the cold air outside. While this is usually a harmless phenomenon, it can be quite annoying. In this article, we’ll explore the causes of winter-related ear popping, as well as some remedies and strategies for prevention.

One of the main causes of ear popping is a difference in air pressure. When you step outside into the cold air, the pressure outside is lower than the pressure inside your body. This difference in pressure can cause your ears to pop.

There are a few things you can do to ease the discomfort of ear popping. First, try yawning or swallowing. These activities can help equalize the pressure in your ears. You can also try chewing gum or sucking on candy. If you’re flying, drink plenty of fluids and avoid chewing gum during takeoff and landing.

There are also some preventive measures you can take to avoid ear popping. If you know you’ll be exposed to cold air, try to take a deep breath before you go outside. This will help equalize the pressure in your lungs and prevent your ears

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