Fiber is an important component of a healthy diet, found in fruits, vegetables, legumes, and whole grains. It helps improve digestion, reduces hunger, and aids in weight control. Fiber also helps maintain normal cholesterol and blood sugar levels, which can reduce the risk of serious diseases.
Insoluble dietary fiber is especially beneficial, as it cleanses the body and helps eliminate toxins. Regular consumption of fiber helps prevent type II diabetes, colorectal cancer, atherosclerosis, heart attack, and stroke. It also has a positive effect on immunity, protecting against respiratory and other diseases.
The recommended daily fiber intake for women under 50 is at least 25 g, for men about 38 g. After 50 years of age, these figures decrease to 20 g for women and 30 g for men. For children, the norm is approximately 10-20 g per day. The leaders in fiber content are oatmeal, chia seeds, dried fruits, as well as buckwheat, peas, oats, beans and lentils.
To increase your fiber intake, you should change your eating habits: choose high-fiber cereals for breakfast, replace regular bread with whole grain, add more seasonal vegetables to your diet, snack on nuts or fruit. Instead of mayonnaise, you can use avocado, and add bulgur, quinoa, and nuts to salads.
To enrich your breakfast, it is recommended to add flax or chia seeds, and instead of pasta or mashed potatoes, beans, chickpeas or lentils. Figs will be a useful addition to desserts, as they contain many antioxidants and help stabilize blood sugar levels. Pea soup will also be useful at least once a week.
It's important to remember that excessive fiber intake — more than 100 grams per day — can cause health problems, including dehydration and intestinal obstruction. So, it's best to eat in moderation.
