Dietitian: Crucial nutrient lacking in up to 90% of Lithuanians

A significant portion of the Lithuanian population, potentially as high as 90%, is not meeting recommended daily fiber intake, according to dietitian Laura Panavė. Fiber, a plant-based carbohydrate indigestible by the human body, plays a crucial role in digestive health and overall well-being, despite not providing energy.

Panavė emphasizes that fiber is an often-underestimated component of a healthy diet, offering broad benefits from gut function to heart health. She advises integrating at least one source of fiber with every meal. Recommended sources include fruits, vegetables, whole grains, legumes, nuts, and seeds. The daily recommended intake is between 25 to 35 grams.

Studies indicate that increasing fiber consumption can significantly lower the risk of heart disease and premature death. Soluble fibers, found in foods like apples, berries, beans, nuts, and oats, are particularly beneficial for reducing "bad" cholesterol levels. Furthermore, research suggests a link between adequate fiber intake and a reduced risk of colon cancer, potentially due to faster transit of waste through the intestines and a healthier gut microbiome.

Dietary fiber also supports a healthier gut microbiome, as bacteria in the gut feed on fiber, producing short-chain fatty acids linked to better health. This diversity in gut bacteria is associated with improved mental health, a lower risk of obesity, and a stronger immune system. Additionally, high-fiber foods promote a longer-lasting feeling of fullness, slowing down digestion and glucose absorption, which helps in managing appetite.