fibers helps you manage your weight, stay at your ideal weight, or decrease your ideal weight. It reduces the risk of certain health conditions such as heart disease, diabetes, colon cancer, hemorrhoids and high cholesterol.
Daily fiber rate: Women should aim for 25 grams of fiber per day. Men, on the other hand, should consume 38 grams per day. But the average intake is only 16 grams per day.
Here are the signals that you need more fiber and some ways to do it. Note: If you consume fiber too quickly, you may experience gas, bloating, cramps and even diarrhea. Instead, increase fiber gradually and drink plenty of fluids. If you don't drink enough, you can become constipated.
Feeling Hungry After Eating
Fiber affects what is known as satiety, meaning it helps you stay full for longer. People who consume fiber lose their appetite, do not turn to foods with high energy consumption, and lose weight by consuming less calories. These include whole grain rye, rye bran, oats, barley. When you eat foods with fewer calories, including cereals and carrots, you have the right to eat fatty meats and fried foods.
Bloating Constipation
Constipationmay be due to fiber deficiency. Insoluble fiber moves through your body relatively. Some soluble fiber triggers viscous and holding water that aids bowel movements. When fiber helps food move smoothly and steadily through the digestive tract, it reduces constipation. If you eat too little fiber, the waste moves more slowly through your digestive tract, making you bloated. You can add more fiber to your diet by consuming seeds, fruit, quinoa, whole wheat bread, and other whole grains.
High Cholesterol
Cholesterol If your numbers are high, some soluble fiber may lower your levels. It is recommended to consume soluble fiber sources such as oatmeal, oat bran, barley, flaxseed, beans, apples, pears and prunes. These can reduce low-density lipoprotein (bad) cholesterol. As the fiber passes through your body cholesterol it sticks to it and comes out with it in feces. When you don't have enough fiber, cholesterol is more likely to leave your body and enter your bloodstream. Lowering cholesterol also positively affects your heart health.
Weight Gain
high fiber vegetables requires longer chewing. This is a sign that you will eat less and get hungry longer. When you eat quickly, you may not feel satisfied after eating, so you may eat more than your body needs and consume more calories.
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