Fiber recommendation for a healthy diet

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Fiber is a very good source to have for a healthy diet and a healthy digestive system as well as major digestive organs. We all know that fiber is necessary for faster food digestion and more bowel elimination. Fibers also aid in prevention of diabetes and heart diseases. Fiber also helps with weight loss and colo-rectal cancer. You can find a lot of fibers in fruits and vegetables, whole grains and legumes.

Fiber is the part of the plants and fruits that goes undigested in your stomach. It’s also known as bulk or roughage. Fiber are classified into two groups of soluble and non-soluble in water. The non-soluble portion of the fiber will help increase your stool bulk so it’s good for constipated patients. The soluble portions of the fiber that dissolve in water will help with lowering blood cholesterol and glucose levels. Soluble fibers are found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Eating fiber will help prevent constipation, lower blood cholesterol level and glucose. It lower your risk of digestive condition such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticulitis disease). It also helps with decreasing colorectal cancer.

Men that are 50 years old and younger need to take in 38gr of fiber and women at the same age 25grm of fiber. Women age 51 and older need to take in 21gr and men need to take in 30grams of fiber. What are the foods types that you can find fiber sources? These are grains and whole-grain products, fruits, vegetables , beans, peas, legumes, nuts, and seeds. Process foods have lower fiber along with foods that have been peeled the outer shell.Use your snack time to chew on some fibers. All fruits and vegetables have good source of fiber at the time that it’s raw.

To help you eat more fiber, just try to blend your food with raw fruits and vegetables. You should included in all three meals a day. Just remember not to destroy the shell of the vegetables or the fruits because that’s where you’ll find the fibers mostly located. Remember that fiber can help you digest better, increase you bowel movement and lower your risk of cholesterol and glucose level. Everyone at all age and ethnicity can benefit from fiber sources. If you’re found to have hemorrhoids, colorectal problems or constipation, it’s because you don’t eat enough fibers. Fibers along with exercise will give you the best result for your digestive needs.


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