Fiber is one of the major nutrients needed by our body which helps in the process of digestion, manages weight loss, maintains cholesterol and blood sugar levels. These fibers are actually carbohydrates that are good for human body. The common foods rich in fiber content are nuts, grains, seeds & beans. So, if you are looking out for a healthy diet plan then it should definitely include fibers.
Here are some ways that you should increase your fibers intake.
Have a look!
Breakfast being the most important meal of the day, one needs to take care of his breakfast eatables especially. Cereals or whole grains are the powerhouse of the fibers. So, try to add cereals in your food but unsweetened ones.
Also, as per the studies adult men up to the of 50 years should consume 38 grams of fibers and women should consume 25 grams every day. As they grow up they grow older, the fibers intake should decrease to 30 gm/per day for men and 21 gm of fibers for women.
Fruits like apple is a great source of soluble fiber called pectin which takes time to digest and keeps you full & satisfied. In order to get all the fiber content from the one should prefer the whole fruit over fruit juice. Besides other vital nutrients, fibers can be consumed from the fruits like guava, papaya, mangoes melon, banana.
FYI: Some studies shows that the fiber intake reduces the risk of cancer and helps in attaining long life.
The most helpful calorie management food is oatmeal. Oats are full of fibers, keeps you full and low in fat content. Adding oats to your breakfast can help you in attaining good health. There are lots of options in which the oats can be cooked and can be made to taste good and healthy in different ways like porridge, in the form of chapatis, cutlets, snacks, etc.
Beans are not only filled with fibers but antioxidants too. You can have beans in the form of soups, salads, curries, etc. It can also be used to make hummus for sandwiches.
Seed, on the other hand comes in lots of different forms like chia seeds, sesame seeds, flax seeds which are not only good source for antioxidants but fibers.
It is known to everybody that green leafy vegetables comes with so much goodness for health. They are no doubt good in iron & fibers but in many nutrients. Vegetables like spinach, lettuce, radish and cauliflower are a great source of fibers. Include these vegetables in your salads, pastas, sandwiches in cooked or raw form. To gain health benefits.
These were some of the ways you can include fibers to your healthy diet plan to lead a healthy & long life. Hope these tips turns out to be helpful to you!
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