fibers It helps you manage your weight, stay at your ideal weight or get down to 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 to get 25 grams of fiber per day. Men 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 may become constipated.
Feeling Hungry After Eating
Fiber affects what's known as satiety, meaning it helps you stay full for longer. People who consume fiber have a reduced appetite, do not turn to foods with high energy consumption, and lose weight by consuming fewer calories. These include whole grain rye, rye bran, oats, barley. When you consume fewer calories, including grains and carrots, you have the right to eat fatty meats and fried foods.
Bloating Constipation
ConstipationIt may be due to lack of fiber. Insoluble fiber moves relatively through your body. Some soluble fiber induces viscosity and retention of water, which aids bowel movements. Fiber reduces constipation when it helps food move steadily and smoothly through the digestive tract. If you eat too little fiber, waste moves slower through your digestive system, making you bloated. You can add more fiber to your diet by consuming seeds, fruits, quinoa, whole wheat bread and other whole grains.
High Cholesterol
Cholesterol If your count is high, some soluble fiber may decrease 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 fiber passes through your body cholesterol It sticks to it and comes out with it in the 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 means you will eat less and feel hungry for longer. When you eat quickly, you may not feel satisfied after a meal, so you may eat more than your body needs and consume excess calories.
