Fiber is important in your daily diet. Fiber, along with adequate fluid intake, moves smoothly and relatively easily through your digestive tract and it helps to function properly. A high-fiber diet may also help to reduce the risk of obesity, heart disease, and diabetes. Women should eat at least 21-25 grams of fiber a day, while men should consume 30-38 grams per day. Great sources of fiber are whole grains, fruits, vegetables, legumes, and nuts.
Fiber also helps to lose your weight. It makes you feel full because it can be digested and absorbed slowly. It can lower the risk of developing many health problems, including diabetes, heart disease, diverticular disease, and constipation. Fiber has a beneficial role in microbiome due to its anti-inflammatory effects. It can make your body healthy and strong. Eating a diet filled with fiber is a way to support your digestive system and it helps to keep the normal function of your body.
Here are a few tips on how to increase your fiber intake:
- Instead of drinking fruit juices, eat whole fruits.
- Instead of white rice, pasta, and bread, choose brown rice and other whole grain like millet, barley, and farro.
- Add some high fiber-rich foods to your meals; 1-2 tablespoons of nuts, chia on your oats or cereals, and diced vegetables.
- Choose cereals for breakfast. Look for the nutritional fact of cereals with 20% or higher daily value of fiber.
- Instead of chips and crackers, choose to snack on crunchy raw veggies or some almonds.
- Substitute legumes or beans for meat at least 2 times a week.
Fiber helps to remove the waste in your digestive system. You can easily get fiber from the foods you eat. It is one of the main reasons why whole plant foods are good for you. Studies show that having enough fiber intake may benefit your digestion and reduce the risk of chronic diseases especially colon cancer. If you want a healthy lifestyle, try to get fiber-rich foods and other types of whole fruits, vegetables, and grains into your diet. Stay healthy!
NO I Kimberly Tanador, RND
References:
The nutrition Source: Fiber
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Why Is Fiber Good for You? The Crunchy Truth
https://www.healthline.com/nutrition/why-is-fiber-good-for-you
