Fiber naturally present in plants. Natural fibers are consumed by humans comes from fruits, grains, and vegetables. In general, the fiber will quickly pass through the intestine because the body can not be processed.
Fiber needed by the body to help keep it functioning properly digestion, lowering cholesterol levels, and reduce the risk of heart disease and diabetes. People who consume enough fiber foods is associated with a decreased risk of stroke, type 2 diabetes, colon cancer, and heart disease.
For those of you who are dieting, eating fiber-rich foods is believed to maintain a healthy weight ideal because these foods make you feel full quickly and prevent constipation.
Women should consume at least 21-25 grams of fiber per day, while men are advised to consume 30-38 grams a day. Average number of children and adolescents need at least 15 grams of fiber per day. But how to estimate this figure and realize them with food?
The illustration and table below is expected to help figure out what the recommended fiber foods. Here are some sources of natural fiber.
Fresh fruits and vegetables
One medium-sized apple contains two grams of fiber. Eating at least five servings of fresh vegetables and fruit a day can meet daily fiber needs. In addition to fresh fruit, dried fruit also offers a good fiber content. For example a cup of raisins can deliver approximately 6-7 grams of fiber.
Can be found in types of pasta or breads labeled whole grain. Prioritizing these food products instead of white bread.
About 200 grams of baked beans contains seven grams of fiber. Almonds contain more fiber than other types of nuts.
Brown or red rice
White rice does not offer quite a lot of fiber.
Eating porridge oats in the morning as breakfast is a good habit. Porridge oats contain a lot of fiber which is good for the digestive system.
Although fiber is good for the body, but eating too much fiber can simultaneously cause the stomach to be bloated. Moreover, increased consumption of foods without an increase in water consumption can actually cause constipation worse. So try to balance daily food intake to support a healthy digestive system.