Health benefits of fiber when dieting. Insoluble and soluble fiber

Six simple ways to increase a daily fiber intake

Fiber and dieting

According to the American Dietetic Association 2000 calorie diet should include 25g of fiber per day for a healthy adult.

The main sources of fiber is fruits, vegetables, legumes, nuts, grains and seeds.

Different kinds of fiber: soluble and insoluble fiber

Soluble fiber is found in legumes, vegetables and oats and facilitates regularity and helps lower blood cholesterol.

Insoluble fiber is found in whole wheat, brown rice, bran and nuts and provides bulk to the diet and helps prevent constipation.

Both types of fiber help reduce the risk of health problems such as, colon and rectal cancer and irritable bowel syndrome.

Six simple ways to increase a daily fiber intake

  • Consume whole grain bread & pasta, brown rice, fresh fruit and vegetables.

     

  • Avoid processed foods as they contain less fiber than their whole grain counterparts.

     

  • Start a day with a breakfast of whole grain cereal, porridge or bran flakes.

     

  • Eat plenty of dried fruit by using as a topping for cereals and yogurt.

     

  • Add beans and lentils to soups and salads.

     

  • Avoid peeling fruits and vegetables if possible as the skin can contain valuable fiber.

     

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