Fiber plays an important role in the process of digestion, managing weight loss, regulating blood sugar levels, maintaining cholesterol levels and many others.
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What is fiber?
Fiber is basically a plant-based nutrient and is commonly known as coarse feed. They are a type of carbohydrate and are actually “good carbohydrates.” Foods such as grains, nuts, beans, seeds, are complex carbohydrates and rich in fiber.
Fiber plays an important role in the digestive process, weight loss managementby adjusting blood sugar levels while maintaining cholesterol level, and much more. Some studies have also established a link between fiber and longevity, as well as reducing the risk of cancer.
There is a recommended amount of fiber intake for both men and women. Men under the age of 50 should consume 38 grams of fiber each day, and women under the age of 50 should consume 25 grams of fiber per day. Men over 50 should consume 30 grams of fiber, while women over 51 should consume only 21 g of fiber.
Signs of reduced fiber intake in the diet
What are the signs that you consume less fiber than you need? Let's see.
- Constipation- People who consume less fiber often experience the problem of constipation. The stools are mostly hard and dry during constipation.
- Minor weight gain – After the end of the meal, the person may not feel full, and this may cause weight gain after a short period of time.
- Fatigue- You may feel weak nausea or weakness, even if they eat nutritious food.
Therefore, we now understand why fiber is so important to the body.
Here are some ways you can increase fiber intake.
1. The use of cereals in breakfast
Having breakfast cereals is a good idea. Easy and easy to digest. It is recommended to eat whole grains, unsweetened cereals, which contain at least 4 grams of fiber per serving.
Cereal food every day is enough to complete a daily quota for fiber. It is believed that people who consume cereals on a daily basis consume more fiber and less fat than non-live eaters.
2. Fruit consumption
We all know the well-known saying: “The doctor keeps the apple a day.” Apple is a great fruit for health as well as a good source of pectin.
Pectin is mainly soluble fiber and, when consumed, gives a feeling of fullness. It is also slowly digested. Eating apples will satisfy you for almost four hours.
In addition, there are many fruits that can be consumed to increase fiber consumption. Fruits such as guava, mango, papaya, melon, banana are rich in fiber. In addition, it should be borne in mind that eating whole fruits is useful, and not as juice.
3. Including more oats in your diet
Oats are very useful for calorie management. You can make various innovations with oats and eat it in several ways. You can eat oats like porridge every day.
You can also make oat flour by frying it and grinding it in a blender. This flour can be used for making meatballs or as a substitute for breadcrumbs. Mixing oatmeal with whole wheat flour is also a good combination for creating healthy chapati.
4. Add beans and seeds to your diet.
Beans give you fiber and also give you antioxidants. There are many varieties of beans that can be used to make curries, soups, and salads.
You can also make a hummus and use it to make sandwiches. The inclusion of seeds in your daily feed is good for health. Seeds such as sesame seeds, chia seeds and flax seeds can be used in a variety of dishes.
5. Green leafy vegetables
There is no doubt that green vegetables are a rich source for so many nutrients. Vegetables such as spinach, radishes, cauliflower, etc., are a good source of fiber.
Drumsticks are another type of vegetable that is rich in fiber and should be included in the diet. They can be used in several ways to include them in cooking. You can cook roasts or add them to the dishes.
6. Adding blanks to the diet
Millet is the best substitute for white rice. They have a better nutritional profile than rice.
About 100 grams of millet contains 378 calories and is also rich in proteins, fiber, vitamins and even manganese.
There are various types of recipes that can be made using millet. They can be prepared with easily accessible ingredients. Millet is pretty good in taste and will bring you a lot of good.
7. Nut and Bean Nutrition
While eating seeds is a great way to increase fiber intake, consuming nuts and legumes is another tasty way to add more fiber.
Need to monitor the consumption of nuts at least several times a week.
Peanuts, pistachios, almonds, and sunflower seeds are some excellent sources for getting your fiber intake. Approximately 10 almonds contain about 4 grams of fiber.
Not only are nuts rich in fiber, but they are also a rich source of protein and omega-3 fats.
8. Drinking water
It should be remembered that drink plenty of water if they work to increase fiber consumption. In addition, the process of increasing fiber intake should be done gradually to avoid bloating or any other discomfort associated with it.
Adding fiber-rich foods to the diet will help in controlling bowel movement. People with serious problems with constipation should take the above recommendations seriously and try to follow them. They will definitely see the changes. In addition, it also has many other health benefits.
It helps to preserve the health of the heart, and also reduces the risk of stroke. It helps in regulating the process of digestion, and also controls blood sugar levels.
People who are in a weight management program should increase fiber intake in their diets. This will keep your stomach in full, without creating a claim for unnecessary cravings. Try the above benefits and it will definitely help you.
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