Whole foods are the preferred way to get fiber, because they also provide you with the nutrients your body needs. Are you eating enough high-fiber foods? Do you know the fiber content in some well-known types of food? And if you get enough of them either not.
According to WebMD, women need 25 grams of fiber per day, and men need 38 grams per day, according to the American Institute of Medicine.
Fiber gap bridging
Eating more plant foods, such as vegetables, beans, fruits, whole grains and nuts, is the best way and is one of the recommendations in the 2015 Dietary Guidelines from the US government.
All of these foods are naturally rich in nutrients, including fiber, and provide all the health benefits that go along with a high-fiber diet.
The main sources of fiber are:
Beans (all types), peas, chickpeas, black peas, artichokes, whole wheat flour, barley, bulgur, bran, raspberries, blackberries, and peaches.
Good sources of fiber include:
Lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes with skin, corn, beans, asparagus, cabbage, whole-wheat pasta, oats, popcorn, nuts, and raisins. Pear, strawberry, orange, banana, raspberry, mango and apple.
Avoiding refined grains such as white flour, white bread, white pasta and white rice, and replacing them with whole grains is a great way to increase the amount of fiber in your diet.
The benefits of adding high-fiber foods to your diet include:
1- Facilitate bowel movement and prevent constipation.
2- A diet rich in fiber may reduce the chances of developing colorectal cancer.
3- Lowers Cholesterol Levels Soluble fiber helps lower cholesterol levels by lowering levels of low-density lipoprotein or “bad” cholesterol levels, by reducing blood pressure and inflammation.
4- It helps to fight sagging and maintain a healthy weight, since eating foods rich in fiber gives a person a feeling of fullness and fullness for long periods, so it is useful for people looking to lose weight.
Comments
Post a Comment