Fiber is very important for our organism. It is also a very mysterious thing. What it is and what the benefits of it are important questions as well as where to find it.
Fiber is very important for our organism. It is also a very mysterious thing. What it is and what the benefits of it are important questions as well as where to find it.Fiber actually means carbohydrates that stay undigested. It can be found in all the plants that are used as food: fruits, vegetables, grains, and legumes. However, fiber can be different and therefore it is categorized in types. There is cereal fiber that comes from grains, for instance. This is the category according to its origin. Soluble and insoluble fiber is another categorization – in this case fiber is characterized by its ability to dissolve in water. These aspects are important to know when it comes to the estimation of the risk of development of certain illness. It is recommended that kids’ and grown-ups’ daily intake of fiber was not less than 20 grams and advisably from foods and not from supplements. The general rule is that the more calories you consume during the day, the more fiber you need. 30-35 grams of fiber daily is required to teens and men while an average American consumes only 15 grams of it a day. Fiber is highly beneficial. It lessens the risk of appearance of a great number of conditions. Among them heart disease, diabetes, diverticular disease, and constipation. The more fiber you get a day the better. It is extremely useful and healthy. The best sources of fiber are grain foods, fresh fruits and vegetables, legumes and nuts. Here are some tips for you to increase your intake of fiber:
- It is recommended to consume whole fruits instead of drinking fruit juices.
- Brown rice and whole grain products are really a great replacement for white rice, bread, and pasta.
- For your breakfast opt for whole grain cereals.
- Raw vegetables will be better snacks than chips, crackers, or chocolate bars.
- Eat legumes instead of meat twice a week.
- International dishes (i.e. Indian or Middle Eastern) are really great thing to try as they are rich in whole grains and legumes as well as vegetables.