Getting fiber inside our body is crucial it helps prevent constipation and manage our weight. It may also help prevent some diseases like high-cholesterol, diabetes, heart diseases plus some cancers.
The recommended quantity of fiber needed every day is 25 to 38 grams. Most people consume less than 15 grams each day. The institute of drugs recommends men under 50 you can eat 38 grams and ladies 25 grams. Adults 50, men 30 grams and ladies 21 grams of fiber.
There are two kinds of fibers, soluble and insoluble and both of them are helpful to you. Insoluble helps the intestines and colon function properly, by hydrating and helping waste proceed through your intestine, which ensures you keep you regular and fewer constipated.
Soluble fiber digest slowly so it helps reduce cholesterol and helps maintain the blood sugar stable. Both the insoluble and fiber content are important and quite a few foods rich in fiber have both.
Lack of fiber in what you eat can cause:
· Constipation; getting hard stools. fiber helps soften your stool and help moves waste along.
· Diabetes; fiber helps regulated unstable blood sugar
· Weight Gain; foods an excellent source of fiber allows you to stay full longer, which prevents you against eating more food.
· Cardiovascular diseases; this can cause high-cholesterol and heart diseases. Soluble fiber that’s present in oats, beans and fruit and veggies helps.
· Hemorrhoids; hemorrhoids are inflamed veins close your anus and develop from pushing hard stools. Eating food an excellent source of fiber can solve the issue.
FAST WAY TO EAT MORE FIBER:
Adding fiber for your diet may be easy as 123, listed below are simple methods you can add it in your daily diet.
1. Flax meal; they are available in different colors, tan, brown and golden, they can be a good way to obtain omega 3- essential fatty acids and fiber.
2. Chia seeds; one ounce of chia seeds has 11 grams of fiber, additionally it is packed with antioxidants, proteins, nutritional supplements.
3. Hemp seeds; they may be good way to obtain both soluble and insoluble fiber and still have many more benefits, they may be good supply of healthy fats and protein
4. Cereals; Ezekiel4:9 sprouted wholegrain cereal, golden flax, Cheerios, Kashi grain, General mills fiber one etc
Other approaches to add fiber on your diet:
The proper way to get your fiber is thru foods, fruits, and vegetables. Below are food that are full of fiber.
1. Oats; is just about the easiest approaches to include fiber in your daily diet
2. Fruits; berries, avocado, pears, bananas, apples, oranges, papaya etc
3. Vegetables(cooked); kales, peas, green beans, collard greens, Brussels sprouts, sweet potatoes etc
4. Beans and Legumes (cooked); soya beans, lentils, pinto beans, kidney beans etc.