Most of us know that fiber is an important nutrient. But for some, our knowledge stops there. But you don't have to know all the ins and outs of fiber to get the benefits from it.
Fiber is a type of carbohydrate that the body can't digest. It is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes.
Consuming a diet high in fiber has proven to have the following effects on health:
> A lower risk of heart disease
> A lower risk of type 2 diabetes
> Prevention and relief of constipation
> A lower risk of developing diverticular disease.
So how much fiber should you be consuming?
Most adult women should consume over 20 grams of fiber per day; men should shoot for over 30 grams.
Some tips for increasing fiber intake:
> Eat whole fruits instead of drinking fruit juices.
> Replace white rice, bread, and pasta with brown rice and whole grain products.
> Choose whole grain cereals for breakfast.
> Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Sources of Fiber
Oatmeal, Oat Bran, Nuts, Seeds, Legumes, Beans, Lentils, Apples, Pears, Strawberries, Blueberries, 100% Whole Wheat Bread, Barley, Couscous, Brown Rice,Whole Grain Breakfast Cereals, Wheat Bran, Carrots, Cucumbers, Zucchini, Celery, Tomatoes
**Experts recommend increasing fiber intake gradually rather than suddenly. As fiber intake is increased, the intake of beverages should also be increased, since fiber absorbs water.
Via: Harvard School of Public Health
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