By consuming the dietary fiber found in fruits, vegetables, grains and legumes, we expect improve digestion of food¸ Preventing or relieving constipation. But fiber foods don’t just provide this health benefit. We can report its role in maintaining a healthy weight and low risk of disease Such as diabetes, heart disease and even some types of cancer.
Prioritize the intake of high fiber foods This is not a difficult task. In addition, along with the information below, you may want to know how much dietary fiber you should be eating per day, what foods contain it, and how to incorporate it into your diet. Mealfor Improve your health and have a better quality of life,
What is called dietary fiber?
dietary fiber, Also known simply as fiber or dietary fiber, it is that part of the food (vegetables) that we eat into the body. cannot digest or absorb, Unlike fats, proteins and carbohydrates, our bodies do not have the necessary mechanisms to break down and absorb fiber, it relatively passes through our digestive tracts.
We can classify fiber as soluble, meaning it dissolves in water, or insoluble, which doesn’t dissolve. Soluble fiber helps in lowering cholesterol and glucose levels in the blood and is available in foods like oats, peas, beans, apples, citrus fruits, carrots, barley.
On the other hand, insoluble fiber that promotes bowel movement is present in whole wheat flour, wheat bran, nuts, beans and vegetables. The amount of fiber, soluble and insoluble, that we recommend eating will depend on your physical condition, but we’ll make some recommendations later.
What are the benefits of eating high fiber foods?
- consuming fiber You can normalize daily bowel movements, Dietary fiber helps increase the weight and size of stool, as well as softening it. Having a stool with more volume will make it easier to pass. It is necessary to take into account that fiber is needed to harden loose and watery stools, which will make each bowel movement much easier.
- Maintains intestinal health. Not only does this help normalize going to the bathroom, it also lowers the risk of developing hemorrhoids and prevents small bags from forming in the colon. Furthermore, it is proposed that it may reduce the risk of developing cancer.
- lowers cholesterol levels, Soluble fiber helps lower blood cholesterol levels, which is why it is believed to be beneficial for heart health, lowering blood pressure and inflammation.
- Controls blood sugar level, Soluble fiber should be consumed by diabetics, as it is believed to slow down the absorption of sugar and help improve blood sugar levels.
- allows you to reach a healthy weight, If you want to drop a few pounds, you should know that high-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and put on weight.
- Finally, we will tell you that it is suggested that the increase of fiber in the diet is related to a lower risk of dying from heart disease and all types of cancer.
How Much Dietary Fiber Do I Need to Eat Per Day?
Experts have determined the recommended daily fiber intake for adults. if you’re Men under the age of 50 should eat at least 38 grams of fiber a day., but if you are older than this age, 30 grams is recommended. Others, If the age of women is less than 50 then they should eat 25 grams daily. and 21 grams if they’re large.
To achieve this, include foods such as whole grain products, fruits, vegetables, beans, peas, other legumes, nuts and seeds in your diet. Consider that processed foods, ie canned foods, juices without pulp, breads, pastas, and non-whole grains, They do not contain enough fiber. Many have B vitamins and iron added to make them healthier, but fiber is not included.
Tips to Increase Fiber Intake
start adding 5 grams or more of fiber to your breakfast every day, it can be achieved Whole grains or adding a few tbsp wheat bran Raw for your cereal. When you buy bread, verify that it says integral on the label, or that it says whole grain or flour in its ingredients.
It is also recommended to increase the amount of baked goods, adding crushed bran, raw wheat bran or Raw Oatmeal Do whatever you eat and befriend beans, peas and lentils.
What should not be on your site are fruits and vegetables, It is a natural food rich in fiber, vitamins and minerals. Try to eat 5 or more times a day. You should also include nuts, low-fat popcorn and whole-grain crackers in your diet.
Eating foods rich in fiber is good for your health. but keep in mind If You Ingest Too Much Fiber, You May Suffer From Intestinal Gas, bloating and cramping in the abdomen. Increase your fiber intake gradually over a few weeks to help your digestive system adjust to the change. Also, drink plenty of water to help with your digestion.