Fiber – How much should you intake?

Fiber is the one nutrient in your food which is essential part of your daily nutrition. It not only good for your digestion and prevents constipation, but also to prevent you from overeating. It is truly “ZERO” on calories, and just adds bulk to what you are eating.

According to a new analysis for the World Health Organization one should at least eat over 25-30 gm. That is a lot of fiber. These are foods that can help.

Foods with fiber take longer to chew and thus our eating time increases. (The brain registers that it is full only after 20 minutes). This gives the body a chance to know that the stomach is full, and reduces our chances of overeating. People with digestion issues and bowl movements problems should intake 30 grams of fiber every day.

In other words should include 2-3 servings of salad and fruits every day.

So I hope so far its clear that fiber has many benefits for all of us who want clear stomachs, glowing complexions, lean bodies and a good fitness level. But let’s understand what all should you eat to increase your fiber intake.

Some fiber rich foods:
1. Apples weighing around 80gm has 2-3gm of fiber.
2. 30 grams of Nuts contains about 2gm of fiber. Example: Almonds, brazil nuts, cashew nuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.
3. Vegetable like beans, cucumber, carrots, broccoli, beet root are a rich source of fiber and is great digestion.
4. Replace white bread, and pasta with brown rice and whole grain products.
5. Flax seeds are a great source of fiber. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.
6.Eat fruits instead of drinking fruit juice. You’ll get more fiber and consume fewer calories.
7.Eat the fruits with the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.

Quick tip :
Avoid overcooking sabzis (vegetable curry) and killing fruits and vegetables in the juicer.

Cut down on the biscuits, white bread, burger, pizza or refined flour. Instead, focus on eating unprocessed wholesome foods which are naturally rich in fiber.

Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time. A handful of nuts can also make a healthy, high-fiber snack.

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
― Maya Angelou

-Apurva

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