Fiber is an important part of a healthy diet, yet many people don’t get enough of it. Dietary fiber, also known as roughage, is the indigestible part of plant-based foods that helps keep your digestive system functioning properly. It can help reduce cholesterol, regulate blood sugar levels, and even aid in weight management.
Fiber is found in two forms: soluble and insoluble. Soluble fiber dissolves in water and helps to slow digestion, which can help to keep you feeling full for longer. Insoluble fiber does not dissolve in water and is also known as “roughage” because it helps to move material through your digestive system, promoting regularity and helping to keep your bowels healthy. Both forms of fiber are important for good health.
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Fiber is found in many plant-based foods, such as fruits, vegetables, beans, legumes, nuts, and whole grains. Eating a variety of these foods is the best way to ensure you are getting enough fiber. You should aim to consume 25 to 40 grams of fiber per day.
There are several ways to increase your fiber intake. For example, you can replace refined grains (white bread, pasta, and rice) with whole grain versions, opt for whole fruits and vegetables instead of juices, and eat more beans and legumes. Eating nuts and seeds is also a great way to add fiber to your diet.
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In addition to eating more fiber-rich foods, you can also take a fiber supplement, such as psyllium husk or ground flaxseed. These supplements can help to bridge the gap between the amount of fiber you get from food and the amount you need for optimal health.
Getting enough fiber in your diet is essential for good health. Eating a variety of fiber-rich foods and taking a fiber supplement can help you meet your daily fiber needs and reduce your risk of health problems.