Dietary fiber has many health benefits. It is known as a healthy nutrient that helps digestion and prevents constipation, but it also has various other health benefits. Fiber helps lower cholesterol while reducing the risk of heart disease.
It also plays a role in reducing the risk of other diseases, such as colon cancer. It can also prevent blood sugar levels from spiking, help you feel fuller longer, and help you lose weight.
According to experts, it is not advisable to suddenly increase fiber intake just because it is good for your body. Since the beneficial bacteria in the intestines need to become accustomed to breaking down fiber, it is recommended to gradually increase intake to an appropriate level.
Sudden increase in fiber can cause gas and stomach discomfort. In particular, if you have irritable bowel syndrome or diverticulitis, you should consult your doctor before increasing your intake. If you consume 1,000 calories from a meal, it should contain about 14 grams of fiber. If you calculate it as a whole day, you should generally consume 24-40g per day.
However, for most people, it is difficult to meet the recommended amount in a regular meal. This can be easily resolved by adding fiber-rich foods to meals and snacks. In relation to this, we have compiled a list of foods rich in fiber that are easily available based on data from the American health and medical media ‘Prevention’.
onion=A medium-sized onion has 2g of fiber. It’s a good variety even if the quantity is not large. Inulin, a polysaccharide found in onions, is a soluble fiber that lowers cholesterol levels. Inulin is added to fiber supplements, but natural sources include onions, asparagus, and green onions.
almond=It is full of healthy fats and magnesium as well as fiber. 11g fiber per 100g. In addition to almonds, nuts also contain fiber, and each type has different nutrients, so it is better to eat a mixture of several types rather than sticking to just one type.
apologize=The reason why apples are said to be good for breakfast is because the fiber promotes colonic movement. Foods usually contain more than 3g of fiber, but one medium-sized apple contains about 4g of fiber.
berries=Berries are good for your body. In particular, raspberries and blackberries contain the most fiber. Fresh berries can be expensive, but frozen berries are cheaper but just as effective. 6.5g fiber per 100g.
Kiwi=Kiwi is also one of the fruits with a lot of fiber. One average-sized kiwi has about 2 grams of fiber. When you’re hungry in the afternoon, eating kiwi as a snack instead of cookies or bread is excellent for nutritional benefits.
pulse=Legs are rich in protein and fiber. Lentils contain 10.7g of fiber per 100g, and chickpeas contain 12.2g of fiber per 100g. Dried peas contain 22.2g of fiber per 100g.
avocado=Although it is high in carbohydrates, it also contains a lot of healthy fats. 5.6 g of fiber per 100 g of avocado.
oats=It is one of the healthiest grains in existence. It is rich in vitamins, minerals, and antioxidants. 12.9g fiber per 100g.
chia seeds=Chia seeds are also a representative food rich in fiber. Chia seeds, which were the staple food of the ancient Aztecs, are an excellent source of fiber as they contain both soluble and insoluble fiber. One teaspoon contains 6 grams of fiber.
dark chocolate=It’s a delicious snack that you don’t have to feel guilty about. Dark chocolate with a high cocoa content has more antioxidants and nutrients as well as more dietary fiber than regular chocolate. Choose dark chocolate with at least 70% cocoa content. 10.5g fiber per 100g.
Copyrightⓒ Honest knowledge for health. Comedy.com kormedi.com / Reproduction and redistribution, AI learning and use prohibited
