GET YOUR DAILY FIBRE

April 12, 2021, 7:22 p.m. by Karuwaki Speaks ( 1106 views)

Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

Benefits of a high-fiber diet

1. •Normalizes bowel movements.
2. •Helps maintain bowel health.
3. •Lowers cholesterol levels.
4. •Helps control blood sugar levels.
5. •Aids in achieving healthy weight.
6. •Helps you live longer.

How much fiber do you need?

Women- 38 grams(age 50 or younger), 30 grams(age 51 or older)

Men- 25 grams(age 50 or younger), 21 grams(age 51 or older)

Your best fiber choices

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

1. •Whole-grain products
2. •Fruits
3. •Vegetables
4. •Beans, peas and other legumes Switch to whole grains. Bulk up baked goods.
5. •Nuts and seeds

Tips for fitting in more fiber

1. •Jump-start your day
2. •Switch to whole grains. Bulk up baked goods.
3. •Lean on legumes
4. •Eat more fruit and vegetables.
5. •Make snacks count

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.

Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.