Eat More Fiber
Foods containing fiber help you maintain a healthy weight and may lower your risk of diabetes and heart disease.
There are two forms of dietary fiber: soluble and insoluble.
- Soluble fiber dissolves in water and forms a gel. When you cook a batch of oatmeal, you’ll note how “gummy” it becomes. Soluble fiber also slows down digestion and makes you feel full.
- Insoluble fiber doesn’t dissolve in water and adds bulk to the foodstuff in your GI tract. This keeps things moving through your system by adding roughage, decreasing transit time, and making it easier for you to go to the bathroom.
It is Important to consume both types of fiber.
How to increase fiber intake?
- Start your day by adding fiber to your breakfast. Choose cereals with “whole-grain” in the name and add berries.
- At lunch time use whole-grain breads to make sandwiches.
- Snack time is perfect for fruit or bean dips served with whole-grain chips.
- Make vegetables the star of your evening meal and you’ll easily meet your daily fiber goal.
How much fiber should you consume?
- Woman under 50 and teenage girls should eat an average of 25 grams of fiber per day.
- Men under 50 should eat 30-38 grams of fiber per day.
Things to be consider….
- Increasing your fiber intake too quickly may cause bloating, and gas that can be easily avoided by increasing your fiber intake gradually. Eat a small amount of fiber each day until you reach your goal. In this way your body will have time to adjust and avoid stomach upset.
- Drink more water. Consuming an average of 8 glasses of water a day will aid in digestion.