2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Fiber are incredibly important not only for digestion but also for a person's overall health. They support the digestive system, supply beneficial bacteria to the stomach and colon, leading to various health benefits.
Some types of fiber they can also promote weight loss, lower blood sugar levels and fight constipation. And that literally puts you in a good mood makes your body happy.
The recommended daily intake of fiber is 25 g for women and 38 g for men. However, most people eat only about half of this amount or 15-17 grams of fiber per day.
Fortunately, increasing fiber intake is relatively easy - just integrate foods into your diet that have a high percentage of fiber per gram.
Here are some suggestions on how to increase your intake of healthy ingredients.
Chia seeds are one of the best sources of fiber. They are highly nutritious, contain large amounts of magnesium, phosphorus and calcium. Only 100 grams of these small seeds can provide us with 35 grams of fiber.
Almonds are extremely popular and delicious nuts. They are very high in nutrients, including healthy fats, vitamin E, manganese and magnesium. They contain about 12.5 grams of fiber every 100 years.
Oatmeal is one of the healthiest grains on the planet. They are high in vitamins, minerals and antioxidants. Furthermore contain powerful soluble fiberscalled oat beta-glucan, which have great beneficial effects on blood sugar and cholesterol levels. With every 100 grams of oatmeal you can get about 10.6 g of fiber.
There are a few extremely important ones benefits of increased fiber intake. It normalizes bowel movements and helps excrete harmful substances. It also helps maintain gut health. A high-fiber diet can reduce the risk of developing hemorrhoids and colorectal cancer.
Studies also show that foods high in fiber may have heart health benefits, such as lowering blood pressure and inflammation.
Fiber helps control blood sugar levels. In people with diabetes, fiber, especially soluble fiber, can slow the absorption of sugar and help improve blood sugar levels.
Increased fiber intake helps to achieve a healthy weight. Foods high in fiber are more filling, so you are more likely to eat less and stay full longer.
Last but not least, fiber helps you live longer. Studies show that increasing the intake of dietary fiber is associated with a reduced risk of death from cardiovascular disease and all cancers.
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