The fibers are necessary for the health of the digestive tract. Include fiber in daily diet and you’ll have a lot of benefit from it. Fiber feed the good bacteria in the intestines. It speeds up digestion and can affect the quality of the absorption of other nutrients. Some fibers absorb water in the digestive tract and prevent constipation.
Entering a sufficient amount of fiber is very important for the health of the digestive tract, which is the main prerequisite for good general health. The average healthy man aged under 50 years should eat most 38g fiber per day, the amount contained in 5 full servings of red beans. Women should consume 25g.
But one should not think only of how much fiber should be included, but also the type of fiber you eat. Specifically, the term “dietary fiber” refers to a series of plant substances necessary to your body for optimal functioning.It is highly recommended eating a variety of foods that have high fiber content. Include the following foods in your diet.
Breakfast cereals with a high fiber content
One of the reasons why breakfast is the most important for weight loss is that then you can easily eat cereals from whole grains. Many common types of cereals breakfast have a high fiber content. They can be found and many organic cereals origin.
However, keep in mind that many whole grain cereals for breakfast have a high sugar content. You need to choose the least processed cereals, containing at least 5% of fiber per serving and with less than 25% of calories from sugar, unless the dried fruit is not the main ingredient. If you do not like to eat cereals for breakfast, try muffins, toast, pancakes or whole grain waffles instead of refined flour.
Beans, beans, beans
One of the best ways to eat more fiber is to include legumes in nutrition. One serving of cooked red beans or lens contains about 8g of fiber, and for not falling behind canned chickpeas and baked beans. Try add them to soups, stews and salads, and you can even try out the recipes which are the main ingredients of these legumes.
For example, try a simple dish of linguine (type of long noodles Italian pasta), chickpeas, olive oil, parsley and lemon peel, sprinkled with a little Parmesan cheese. You can find plenty of rich frozen legume products in shops and supermarkets. For example, patties of black beans are the ideal snack when you’re in a hurry.
However, be careful not to enter large amounts of foods rich in fiber at once, because you can develop stomach discomfort and bloating. The amount legumes increase gradually to help your digestive system used to them and drink lots of fluids-recommended minimum of 8 glasses of water daily.
Fruits and vegetables
There is no need to emphasize that everyone should eat more fruits and vegetables. Next to vitamins, minerals and other micronutrients that contain, fruits and vegetables are the best sources of soluble and insoluble fiber. Pears, sweet potatoes and green beans are very rich in fiber, as well as apples, berries, and even dry fruits like dates.
To make sure you’re getting enough fiber using fruits and vegetables, listen to the standard advice of nutritionists to “eat long”, i.e to eat a variety of fruits and vegetables, and with peel whenever it is possible. As well as beans, occasionally eating vegetables is a good start. However, why not replace a few meat meals with meals of vegetables a couple times a week? There are plenty of tasty vegetarian and vegan recipes that can help you with that.
Whole grain cereals
Eating more whole grain cereals do not have to mean completely ejection of white bread and pasta. Recommended a gradual introduction and also half of the grains you consume should be whole grain. If eat only whole grain cereals, you can quickly saturate and so miss some of your other important nutrients.
Try to replace one or two servings of refined grains daily with various whole grain cereals, such as whole wheat, quinoa, whole rice, oats, barley, etc. If the taste is too strong, you can start by mix of integrated and processed grains or brown and white rice. You can also look for combined bread grains.
Snacks high in fiber
Today there are many snack foods rich in fiber, low sodium pretzels from spelled to chips of mixed vegetables. Even a bowl of peanuts, almonds or popcorn are rich source of fiber. If you already love snacks, it is good to make smart choices, so your body would have benefite from them.
Choose snacks with low sodium content (as, for example, uncured and unprocessed nuts) and not eat snacks instead of healthy and rich meals with lots of fruits and vegetables three times a day.
