Getting fiber in our body is very important, it helps prevent constipation and manage our weight. It can also help prevent certain diseases, such as high cholesterol, diabetes, heart disease, and certain types of cancer.
The recommended amount of fiber per day is from 25 to 38 grams. Most people eat less than 15 grams per day. The Institute of Medicine recommends that men under 50 use 38 grams and women 25 grams. Adults over 50 years old, men - 30 grams and women - 21 grams of fiber.
There are two types of fibers, soluble and insoluble, and both are beneficial to you. Insoluble helps the proper functioning of the intestines and colon, hydrating and helping to move through the intestines, which makes you regular and less obstructive.
Soluble fiber digest slowly and helps lower cholesterol and helps keep blood sugar levels stable. Both insoluble and soluble fibers are important, and most fiber-rich foods have both.
A lack of fiber in your diet can cause:
· Constipation; getting hard stools. Fiber helps soften your stools and helps move waste.
· Diabetes; fiber helps regulate unstable blood sugar
· Weight gain; foods high in fiber help you stay longer, which makes you eat more food.
· Cardiovascular diseases ; It can cause high cholesterol and heart disease. Soluble fiber, which is contained in oats, beans, fruits and vegetables, help.
· Hemorrhoids; hemorrhoids - inflamed veins closing the anus and developing from thick stools. Eating high fiber foods can solve the problem.
FAST WAY IS STILL MORE MORE FIBER:
Adding fiber to your diet can be as simple as 123, here are simple ways that you can add to your diet.
1. Flax flour; they come in a variety of colors, brown, brown and gold, they are a good source of omega-3 fatty acids and fiber.
2. Chia Seeds; One ounce of chia seeds has 11 grams of fiber, and is also packed with antioxidants, proteins, vitamins and minerals.
3 Hemp seeds; they are a good source of both soluble and insoluble fibers and have much more benefits, they are a good source of healthy fats and protein
4. Cereals; Ezekiel4: 9 sprouted whole grain cereals, golden flax, Cheerios, cereal whole grains, common fiber mills one and so on. D.
Other ways to add fiber to your diet:
The best way to get your fiber is foods, fruits, and vegetables. Below are high fiber foods.
1. Oats; is one of the easiest ways to incorporate fiber into your diet
2. Fruits; berries, avocados, pears, bananas, apples, oranges, papayas, etc.
3. Vegetables (cooked); kelas, peas, green beans, collard greens, brussels sprouts, sweet potatoes, etc.
4. Beans and legumes (cooked); soybeans, lentils, pinto beans, beans, etc.
