Food & DrinkHow to add more fiber in your diet in...

How to add more fiber in your diet in 2020: Expert Advice

Fiber is a substance found in plants. Dietary fiber is a type of carbohydrate we eat. Eating the right amount of fiber has been shown to have a range of health benefits. It helps you feel full longer, which can curb overeating and weight gain. Eating fiber-rich foods aids in digestion and the absorption of nutrients.

Foods that are high in fiber can help treat certain issues. These include constipation, irritable bowel syndrome (IBS), and diverticulitis. Dietary fiber can reduce your risk of coronary heart disease, type 2 diabetes, and some cancers. It also may lower your cholesterol.

Emotional discomfort, when accepted, rises, crests and falls in a series of waves.

Path to improved health

The amount of fiber you should get from your daily diet depends on your age and gender. Men 50 years of age and younger should consume at least 38 grams of fiber per day. Men older than 50 years of age should get at least 30 grams of fiber daily. Women 50 years of age and younger should consume at least 25 grams of fiber per day. Women older than 50 years of age should get at least 21 grams of fiber daily.

The following changes can increase the fiber in your diet.

  1. Eat at least 2 cups of fruits and 2 1/2 cups of vegetables each day. This can include:
  • 1 artichoke
  • 1 medium sweet potato
  • 1 small pear
  • ½ cup of green peas
  • ½ cup of berries, such as raspberries or blackberries
  • ½ cup of prunes
  • ¼ cup figs or dates
  • ½ cup of spinach
  • 1 medium apple
  • 1 medium orange.
  1. Replace refined white bread with whole-grain breads and cereals. Choose brown rice instead of white rice. Eat the following foods:
  • 100% whole-wheat bread
  • oatmeal
  • brown rice
  • bran muffins
  • bran or multiple-grain cereals, cooked or dry
  • popcorn (unbuttered)
  • almonds.
  1. Check nutrition fact labels for the amount of dietary fiber. Try to get 5 grams of fiber per serving.
  1. Add ¼ cup of wheat bran (miller’s bran) to foods. You can put it in cooked cereal, applesauce, or meat loaf.
  1. Eat ½ cup cooked beans, such as navy, kidney, pinto, black, lima, or white beans.

Things to consider

Try not to add too much fiber to your diet at once. You may get symptoms such as bloating, cramping, or gas. You can prevent these by increasing your fiber slowly. Start with one of the changes listed above. Wait several days to a week before making another. If one change doesn’t seem to work for you, try a different one. Be sure to drink more fluids as you increase the amount of fiber you eat. Fluids help your body digest fiber. Try to drink 8 glasses a day. Choose no- or low-calorie beverages, such as water, unsweetened tea, or diet soda.

Questions to ask your doctor

  • How much fiber is too much?
  • Should I take a supplement to increase my fiber intake?
Samantha Schnurr
Samantha Schnurrhttps://www.newsalarms.com/
Samantha started her editorial career chasing celebrities as a magazine editor. Along the way, she also started chasing passport stamps, writing for Travel + Leisure, Condé Nast Traveler, Airbnb Magazine, Lonely Planet and Washington Post. She now covers travel and pop culture while wandering the world — often reluctantly running races.

Latest news

Vietnam-e-visa Facilitates Hassle-free Entry for Citizens of Bulgaria, Cambodia, Chile, and Colombia

Ho Chi Minh City, Vietnam, 29th March 2024, As travel barriers continue to dissolve and global connectivity strengthens, Vietnam...

Streamlining Access for Global Travelers: Vietnam E-Visa Launches Seamless Visa Services for Diverse Nationalities

Hanoi, Vietnam, 29th March 2024, In a bold move towards enhancing accessibility and convenience for international travelers, Vietnam E-Visa...

CoinRaffle.io Unveils Innovative Platform for Secure and Fair Decentralized Raffles

Willemstad, Curaçao, 29th March 2024, ZEX PR WIRE, The CoinRaffle.io project has proudly launched its utility-focused platform, which relies...

Evolving Digital Innovation: Qubic’s Journey Toward True AI

Tallinn, Estonia, 28th March 2024, ZEX PR WIRE, Qubic embarks on a transformative journey to empower global innovation with...

Opening Doors: Canada-Visas.org Revolutionizes Canadian Travel Accessibility

Ottawa, Canada, 28th March 2024, Canada, renowned for its diversity, economic stability, and breathtaking landscapes, has long been a...

New Gateway Opened for Travelers: Seamless Online Canada Visa Applications Now Accessible from Monaco, New Zealand, Papua New Guinea, Samoa, and San Marino

Ottawa, Canada, 28th March 2024, In a bid to enhance global connectivity and streamline travel processes, Canada-Visas.org has unveiled...

Must read

Hungama joins forces with BharatBox for an Unprecedented Digital Odyssey

BharatBox, in collaboration with The Sandbox announces the launch...

BharatBox & Mahabharata: A Metaverse Renaissance in Storytelling Brilliance

BharatBox, the India destination within The Sandbox, in collaboration...

Unlocking the Power of Belief: Ramsena Coin Introduces the First Hindu Cryptocurrency and Virtual Revolution.

Ramesena Coin, the world's biggest virtual connection of Hindutva,...

USD 19,500, the new key price of bitcoin to start an upward movement

Key facts: In the past, $19,500 has been a resistance...

Blockchain IDOs and Presales You Should Know About

There’s never a lack of new projects opportunities when...

You might also like
Recommended to you