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Many people don’t consume enough fiber, which is necessary for digestion, disease prevention, and weight loss. Experts recommend 20-30 grams per day, but many only consume 11 grams. Eating fruits, vegetables, nuts, legumes, and whole grains can help increase fiber intake and reduce the risk of heart disease and certain types of cancer.
Many people do not have healthy fiber intakes. This is worrisome, since adequate fiber is necessary for optimal digestion and evacuation. It can also help prevent certain diseases. A healthy daily intake of fiber can even help facilitate weight loss, since eating fibrous foods makes people feel full longer, which can make dieters less likely to snack with food. high in calories.
Many people don’t know how much fiber they need each day, but experts generally recommend at least 20 to 30 grams of fiber per day. Unfortunately, however, the American Dietetic Association estimates that many people consume only about 11 grams of fiber per day. To get an adequate and healthy daily intake of fiber, a person should eat plenty of fiber, such as fruits, vegetables, nuts, legumes, and whole grains; These foods are not fully digested in the body. Instead, a part of them leaves the body as garbage, taking other waste products with it. They also absorb fluids as they pass through the body, helping to make stool soft enough to pass through the body without discomfort.
Most people are familiar with the positive effect of fiber on bowel movements, but some doctors also believe that a healthy daily intake of fiber plays an important role in preventing diseases and disorders that affect the intestine, colon, and intestines. bowels. If nothing else, a lack of adequate fiber leaves waste in the body much longer than it should stay there. Health experts have found that a healthy daily intake of fiber is also important in reducing the risk of heart disease when combined with a diet low in fat and cholesterol. Healthy fiber intake may also help reduce a person’s risk of developing certain types of cancer. This is particularly true when high-fiber diets are combined with eating low-fat foods and lots of fruits and vegetables.
For those looking to increase their fiber intake and realize its health benefits, there are many ways to get more fiber. For example, a person might start breakfast with whole grain breads and cereals, especially those that contain nuts and fruit. Oatmeal is a popular choice among those striving for higher intake, and beans, also high in fiber, can be eaten throughout the day. Likewise, fruit, particularly apples, add a punch of fiber and taste good; It is best to leave the skin on for maximum benefit. Potatoes, whole wheat pasta, and lentils are also good choices, and are easy to add to lunches and dinners.
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