Getting fiber in our body is very important as it helps prevent constipation and control our weight. It can also help prevent some diseases like high cholesterol, diabetes, heart disease, and some types of cancer.
The recommended amount of fiber needed per day is 25 to 38 grams. Most people eat less than 15 grams a day. The Institute of Medicine recommends men under age 50 eat 38 grams and women 25 grams. Adults over 50 years of age, men 30 grams and women 21 grams of fiber.
There are two types of fiber, soluble and insoluble, and both are useful for you. Insoluble helps the intestines and colon function properly, by hydrating and helping waste move through your intestine, keeping you regular and less constipated.
Soluble fiber digests slowly and helps lower cholesterol and helps keep blood sugar levels stable. Both insoluble and soluble fiber are important, and most high-fiber foods have both.
A lack of fiber in your diet can cause:
· Constipation; get hard stools. fiber helps soften stool and helps move waste.
· Diabetes; fiber helps regulate unstable blood sugar
· weight gain; High-fiber foods help keep you full longer, which prevents you from eating more food.
· cardiovascular disease; this can cause high cholesterol and heart disease. Soluble fiber found in oats, beans, and fruits and vegetables helps.
· Hemorrhoids; Hemorrhoids are swollen veins that close off the anus and develop from pushing hard stools. Eating high-fiber foods can solve the problem.
QUICK WAY TO EAT MORE FIBER:
Adding fiber to your diet can be as easy as 123, here are simple ways to add it to your diet.
1. Flax meal; they come in different colors, tan, brown and gold, they are a good source of omega 3 fatty acids and fiber.
2. Chia seeds; an ounce of chia seeds has 11 grams of fiber, it also contains antioxidants, protein, vitamins and minerals.
3. Hemp seeds; They are a good source of soluble and insoluble fiber and have many more benefits, they are a good source of healthy fats and proteins.
Four. Cereals; Ezekiel4:9 Sprouted Whole Cereals, Golden Flax, Cheerios, Kashi Whole Grains, General Mills Fiber, etc.
Other ways to add fiber to your diet:
The best way to get fiber is through food, fruits and vegetables. Below are foods that are high in fiber.
1. oats; is one of the easiest ways to include fiber in your diet
2. Fruit; berries, avocado, pears, bananas, apples, oranges, papaya, etc.
3. Vegetables (cooked); sprouts, peas, green beans, kale, Brussels sprouts, sweet potatoes, etc.
4. Beans and Vegetables (cooked); soybeans, lentils, pinto beans, kidney beans, etc.