Dietary fiber offers many health benefits. Dietary fiber, especially those found in fruits, vegetables, grains and nuts may be best known for its ability to prevent or relieve constipation. But there are many reasons why people should consume fiber.
Because fiber can provide other health benefits, such as lowering the risk of diabetes and heart disease.
Choosing a delicious meal that can be sufficient fiber is actually not difficult. It’s important to find out the amount of fiber needed by the body, as well as finding out various foodstuffs which are a source of fiber.
Fiber is usually classified into two categories, among others:
1. Fiber is not soluble in water
This type of fiber to support the movement of food through the digestive system and increases stool bulk, so it can be beneficial for those who often experience constipation or bowel movements with irregular.
Whole wheat flour, beans, and many other vegetables are good sources of this fiber type.
2. Water-soluble fiber
Types of fibers can form a gel-like material. This type of fiber can also help lower blood cholesterol and glucose levels. Soluble fiber found in oats, peas, beans, apples, oranges, and carrots.
High-fiber diet has many benefits as quoted from Mayoclinic, among others:
1. Normalize bowel movements
2. Help maintain intestinal health
3. Lowering blood cholesterol levels
4. Helps control blood sugar levels
5. Assist in weight loss
Food choices that are good sources of fiber include:
1. Grains and grain
4. Beans, peas and other beans
Fiber in a person’s needs can be divided by age and gender, among others:
1. Men with less than 50 years of age requires the input of approximately 38 grams of fiber.
2. Men with more than 50 years of age requires the input of approximately 30 grams of fiber.
3. Women with less than 50 years of age requires the input of approximately 25 grams of fiber.
4. Women with more than 50 years of age requires the input of approximately 21 grams of fiber.
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