Do you feel blocked? Well, then it’s time to add the fiber to your diet. The absence of fiber not only leads to constipation, but can also affect weight control. If you are trying to lose weight, it is best to include proper fiber in your diet. Fiber can improve bowel health by promoting healthy intestinal bacteria. It can also reduce cholesterol and thus reduce the risk of diabetes and heart disease. So, how much fiber do you have to consume a day? Men should seek 38 grams and women 25 grams of fiber per day. But how to get it? Well, here are 5 ways to improve fiber intake. Look. Solid grains
Try to include whole grains in your diet. Eating exquisite cereals such as white bread, breakfast cereals do not complete fiber consumption per day. These are highly worked products that will lose fiber during treatment. Instead, go on whole grains such as wheat, swan and whole grain bread. You can start your day by eating these healthy dishes. A cup of cooked swans offers 5 grams of fiber, and white rice provides less than 1 gram. Not only do they benefit your bowel health, they also keep you filled with longer. More than vegetables
Eat greens and colors – vegetables. The goal should be the inclusion of vegetables in most of your dishes. Vegetables are a good source of dietary fiber. Carrots, beets, broccoli and Brussels sprouts – some of the vegetables rich in fiber. Half a glass of carrots (cooked) contains 2.3 g of fiber. You can also eat leaf herbs, such as spinach, for fiber.Fruits are welcome
Silent symptoms of magnesium deficiency that can lead to threatening living conditions
Fruits are also a good source of dietary fiber. Berries such as raspberries, strawberries and blackberries, rich in fiber. Pears and apples with skin, banana, guava and avocado are also excellent. A large pear has about 2.0 g of fibers. A cup of fresh raspberry has 3.3 g of fibers. Try to eat at least five servings of vegetables and fruits daily.
Chia seeds
All the excitement around Chia seeds is really true. They are nutritious and excellent source of dietary fiber. 100 g Chia seeds contain 34.4 g of fibers. Chia seeds form a gel-acting when soaking and contain up to 93% of insoluble fiber. These tiny seeds are also rich in polyphenol, calcium, magnesium, phosphorus and potassium. However, you should properly soak chia seeds in water. Soak the seeds for at least half an hour or overnight.
