Fiber is an important ingredient in a healthy diet and is considered an effective way to prevent and treat constipation.
In addition, fiber rich foods such as fruits, vegetables, wheat and so on also bring other unexpected effects to the body as it helps prevent heart disease, diabetes, prevent weight gain, cancer and also good for the digestive system. Therefore, the post will introduce the reason why you should eat more fiber in your meals and fiber rich foods to all readers.
How much fiber do you need each day?
Fiber plays an important role in healthy and balanced diet. How do we determine the amount of fiber needed fiber for the body? On average, most people need about 18g per day. For children, the average daily intake for children is as follows
- 2-5 years: about 15g;
- 5-11 years: about 20g;
- 11-16 years old: about 25g;
- 16-18 years: about 30g
Women need to eat 25 grams of fiber a day; men should eat about 38 grams a day. We will introduce the sample Western menu that can provide 37 g of fiber per day for you
- Morning: A portion of whole grains, accompanied by half a banana and whole milk;
- Snack: 24 almonds mixed with one quarter of raisins;
- Lunch: Turkish sandwich made with 2 slices of bread, accompanied with lettuce and tomato and an orange;
- Trampoline: Yogurt with blueberries;
- Dinner: grilled fish served with salad, half a cup of spinach (spinach) cooked and half a cup of lentils;
- Late-night meal: 3 cups popcorn
The benefits of fiber to health
- Helps for healthy digestive tract
This nutrient helps the movement of the intestines easier and increases the volume of stools as well as improves the bowel easier. It also enables you to reduce and prevent constipation or diarrhea. Besides, eating more of these nutrients may also reduce the risk of appendicitis, hemorrhoids and kidney stones reduce stomach acid, the risk of gastric reflux (GERD) and stomach and mulches.
- Fiber and cholesterol
Fiber, especially soluble fiber, is an essential element needed for a nutritious diet. This high-fiber diet can lower LDL cholesterol which is known as a compound called bad cholesterol because high concentrations can lead to heart disease risk. Furthermore, eating more fiber can also reduce the risk of metabolic syndrome that includes diseases such as coronary heart disease, diabetes, and stroke.
Moreover, fiber can lower blood pressure, reduce inflammation and improve HDL cholesterol which helps remove fat from the body by bringing them to the liver for destruction. This compound is called good cholesterol, so high HDL means low risk of heart disease.
- Reduce the risk of type 2 diabetes
High fiber diets, especially fiber-fortified insoluble fiber, can reduce the risk of type 2 diabetes. If you have diabetes, eating soluble fiber can slow down the steaming process to get sugar and improve blood glucose levels.
- Reduce the risk of cancer
Some studies have shown that eating more fiber can prevent colon cancer, reducing the risk of other gastrointestinal cancers such as the stomach, mouth, and esophagus.
- Beautiful skin
Eating a lot of fiber, especially a nutshell, can remove toxins from your body which can improve your health and skin.
What should the fiber you add to the diet?
Fiber is often found in many plant products. Foods such as meat, fish and dairy products do not contain this substance. Therefore, eating whole grain cereals, fruits and vegetables help both adults and children have the right amount of fiber. However, if you suffer from digestive disorders like irritable bowel syndrome (IBS), you may need to re-select the type and amount of fit in your diet to match your symptoms. You should ask the doctor or dietitian can advise you on this.
Top protein rich-foods
There are two different types of fiber including soluble and insoluble. Each type can help your body grow in different ways.
- Soluble fiber
Soluble fiber can be digested by your body and helps lower cholesterol levels in the blood. If you are constipated, you should increase your body’s soluble sources such as fruits and vegetables, oats and flaxseeds. These foods will help to soften the stool and make it easier to go outside. Soluble fiber is also available in
– Barley and rye. It’s nothing like starting your morning with a delicious oatmeal bowl of about 4g fiber. You can also add a few flavors that children like cinnamon, maple syrup or raisins
– Fruits such as bananas and apples. This is a dish that everyone likes with fiber about 3.6g. You should give your child an apple every day, plus peanut butter with fiber about 1.6g. This is the food that you will never want to refuse.
– Vegetables like carrots and potatoes. Certainly, many children do not like to eat vegetables but if you sliced carrots and grilled with cinnamon, you will immediately delicious dishes with the fiber content of about 2.9g per half cup
- Insoluble fiber
It is not soluble, nor digestible. It goes through your intestinal tract without melting and helps other foods move through the digestive tract more easily. They also help the intestines to stay healthy and help prevent digestive problems. If you have diarrhea, you should limit the amount of fiber insoluble in your diet.
Good sources of fiber are insoluble for you including
– Bread. Both types of wheat or barley bread contain an average of about 2-3g fiber. You can also include peanut butter or jam, which will be great for children.
– Seeds (except flaxen yellow)
Eating these foods will make you feel full longer, and lose weight more easily. If you need to increase the amount of this substance in the diet, it should only increase gradually. An increase in the amount of insoluble fiber can cause you to get flatulence, discomfort, and stomach cramps. You should also drink plenty of water; drink about 1.2 liters of water a day or more during exercise or hot weather.
Hope that the post brings wonderful and useful information about fiber and fiber rich foods to all readers. Besides that, you should develop a healthy eating habit that is rich in dietary fiber and a high risk of heart disease and digestive problems.