Many Americans only consume about 12 to 15 grams of fiber on a daily basis which is about half of the recommended amount of 20 to 35 grams a day. What many don’t realize is that a diet rich in fiber will lower cholesterol, reduce heart risk and certain cancers. Fiber is made of different compounds, mostly carbohydrates. It’s included in a variety of foods, such as wheat, potatoes, fruits, etc.
Those that in low carb diets, at times, will exclude certain foods that are essential to them because of the fiber content. The complex carbohydrates give you energy and they are composed of starch and fiber. There are also two types of fibers, soluble and insoluble.
The insoluble fiber will help prevent hemorrhoids, constipation and help reduce your risk of colon cancer. Another plus is that when you add fiber to your diet, it will trap the fat and help get rid of it quicker. This will prevent from your body absorbing too much of the fat. Also, no one should eat more than the recommended allowance. Too much fiber can cause dehydration, since fiber does carry water out of the body.
LOWER CALORIES
Since fiber helps you feel fuller, you will consume less calories. This helps you lower your calorie intake and maintain it below the 2,000 calories a day.
HIGH FIBER FOODS
A good thing to know is which five foods are rich in fiber. You should always make sure to add to your diet, legumes, prunes, Asian pears, quinoa and bran.
BENEFITS
A plus to adding more fiber to your diet is the extra benefits it brings. It is proven that it can prevent colon cancer, avoid kidney stones, reduce the risk of heart disease and lower the risk of diabetes.
INGREDIENTS
Another way to add fiber to your diet is by taking supplements. However, when purchasing the supplements, read the ingredients. Make sure they do not have anything like sugars, starch, sweeteners, laxatives, etc. Purchase the one that is best for you or ask your doctor to recommend one for you.
BETTER THAN SUPPLEMENTS
Even though you can take supplements to help increase your intake of fiber, it is best to eat fresh fruits and vegetables. Supplements won’t give you the extras as vitamins, minerals and other beneficial nutrients found in high fiber foods.