Fiber is an important component of healthy eating contained in fruits, vegetables, legumes and whole cereals. It helps to improve digestion, reduces hunger and promotes weight control. In addition, fiber maintains normal cholesterol and blood sugar, which reduces the risk of serious diseases.
Especially useful are insoluble dietary fiber, which cleans the body and help to remove toxins. Regular consumption of fiber helps to prevent type II, rectal, atherosclerosis, heart attack and stroke. It also has a positive effect on immunity, protecting against respiratory and other diseases.
The recommended daily fiber rate for women under 50 years is at least 25 g, for men - about 38 g. After 50 years, these indicators are reduced to 20 g for women and 30 g for men. For children, the rate 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 fiber consumption, it is necessary to change food habits: for breakfast choose flakes with a high content of fibers, replace regular bread with whole grain, add more seasonal vegetables to the diet, eat nuts or fruits. You can use avocado instead of mayonnaise, and bulgur, movie and nuts can be added to salads.
It is recommended to add flax or chia seeds to enrich breakfast, and beans, chickpeas or lentils instead of pasta or mashed potatoes or puree. Figs will be a useful complement to desserts because it contains many antioxidants and helps stabilize blood sugar. Pea soup will also be useful at least once a week.
It is important to remember that excessive fiber consumption - more than 100 g per day - can cause health problems, including dehydration and intestinal obstruction. Therefore, moderation should be observed.
