April 12, 2021, 7:22 p.m. by Karuwaki Speaks ( 443 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
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:
Tips for fitting in more fiber
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.