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 Schnurr, a dedicated journalist at NewsAlarms, explores the realms of blockchain, web3, crypto, NFTs, and memecoins. Balancing her career with motherhood, she brings a unique perspective to the forefront of digital innovation

Latest news

Fit and Fun Fest: Your Passport to Wellness – A Community Health Fair for World Health Day

Nashville, Tennessee, 28th March 2025, ZEX PR WIRE, In celebration of World Health Day, Drug-Free Tennessee is hosting Fit...

Codego Launches CDG: New Plug-and-Play Devices for Effortless Daily Passive Income

Dubai, UAE, 26th March 2025, ZEX PR WIRE, The CDG project has officially launched, introducing an innovative solution that...

GoMining Revolutionizes Bitcoin Mining with Innovative NFT Integration

Tortola, BVI, 24th March 2025, ZEX PR WIRE, GoMining, a recognized leader in blockchain mining solutions, is revolutionizing the...

Salvatore Castagna Revolutionizes Passive Income with Customizable Cryptocurrency Devices

Milan, Italy, 24th March 2025, ZEX PR WIRE, Salvatore Castagna, a pioneer in financial and technological innovation, has developed...

MFEV Coin Now Listed on Finsai Exchange: A New Era for Modular Blockchain Innovation

The MFEV Blockchain , a pioneering initiative in the blockchain space, is thrilled to announce the official listing of...

Finsai X Launches MFEV Trading: A New Era of Seamless and Secure Crypto Trading

Finsai X, the next-generation cryptocurrency trading platform, has reached a significant milestone with the official launch of MFEV trading....

Must read

MFEV Marathon Success in Serbia: Celebrating Runners, Community, and Charity

MFEV proudly announces the successful conclusion of the MFEV...

Top Cryptos Under $1 to Buy in 2024: Invest Now!

Top Cryptocurrencies to Consider for 2024: Best Picks for...

Must-Grab Crypto Airdrops This August 2024

Get Ready for Exciting Upcoming Crypto Airdrops! Prepare yourself for...

Trending Now: The 5 Best Tap-To-Earn Games Across the Globe

Earn Crypto with These Top 5 Tap-to-Earn Telegram Games The...

Rising Bitcoin Scam in Munich: Police Warn Against Fake Paper Wallets

The Bavarian State Criminal Police Office warns against Bitcoin...

You might also like
Recommended to you