The Importance of Fiber in Your Diet (With Recipes)!
Fiber is a crucial part of any diet. The right amount of fiber helps promote healthy bowel movements, makes you feel full after eating, and regulates your blood sugar. Of course, not all fiber is created equal, and there are different types of fiber in our food supply, each with various benefits. There is soluble fiber and insoluble fiber.
Soluble Fiber
Soluble fiber dissolves in water and can help lower glucose and cholesterol levels. Examples of Soluble fiber include:
Black beans
Lima beans
Brussels sprouts
Avocados
Sweet Potatoes
Broccoli
Turnips
Pears
Kidney beans
Figs
Nectarines
Apricots
Carrots
Apples
Guavas
Flax seeds
Sunflower seeds
Hazelnuts
Oats
Barley
Insoluble Fiber
Insoluble fiber does not dissolve in water but does help move food through your digestive system, promote regular bowel movements, and prevent constipation. Examples of insoluble fiber include:
Whole wheat flour
Wheat bran
Nuts
Beans
Cauliflower
Green beans
Potatoes
How much fiber should I consume?
The amount of fiber you should consume daily depends on your gender and age. According to the Mayo Clinic, the recommendations for daily fiber consumption in grams are below.
What does a healthy fibrous diet look like? (For a woman under 50)
Breakfast:
1 cup of oatmeal has approximately 4 grams of fiber
1 banana has approximately 3 grams of fiber
Snack:
1/2 cup of almonds has approximately 8 grams of fiber
Lunch:
Large cobb salad has approximately 8 grams of fiber
Dinner:
Protein of choice and 1 cup of sweet potatoes has approximately 4 grams of fiber
Just like that you can easily hit your fiber goal! By replacing simple carbohydrates with nutritious and fiber-filled foods, you can help your body regulate your blood sugar and promote healthy bowel movements.
Healthy, fiber-filled recipes you have to try:
Green Power Salad with Roasted Veggies
Garlic Parmesean Roasted Sweet Potatoes
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