Although fiber is an essential nutrient, most
Americans fall short of the recommended daily intake of it. For women, 25 grams
of daily fiber is a good target, and for men, 38 grams is a good target. For
those over the age of 50, women should aim for 21 grams of daily fiber, while
men should aim for 30 grams. Dietary fiber is important because it has many
health benefits. Some of these benefits include helping to provide fullness
after meals, helping to decrease cholesterol in the body, preventing constipation
and diverticulosis, and helping keep blood sugar within a healthy range.
Sources of fiber come from plants. Some examples of these sources include the
skin or peel of fruits and vegetables, beans, lentils, whole grains, nuts, and
seeds. Some particular foods that are high in fiber are pears with the skin,
fresh raspberries, avocados, and black beans. A simple idea for a fiber-rich
meal could be a sandwich on whole-grain bread with lots of veggies. The
important thing to remember when increasing fiber intake is to increase water
intake, as well, in order to keep the digestive tract moving smoothly. Overall
though, fiber is an important nutrient that can easily be added into the diet.
For more fiber facts, go to: https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-boost-fiber-in-your-daily-diet
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