Lately my friend has been asking me if I get enough fiber. Her doctor has been getting her on a heart-healthy diet and told her she needs around 20 grams of fiber a day. Now keep in mind this recommendation is for women over 50; for those under 50, the daily requirement jumps to 25 grams per day. But what exactly is fiber and why does our body need it?
Well, put directly, fiber is a substance that’s included within such foods as whole grain bread, rice and oatmeal. It acts as an enzyme in the body to help our body digest what we ingest. And, when we go to receive ourselves, it makes the process much smoother and quicker. Fiber may also be considered a good bacteria. It’s considered to be a probiotic, which is just a fancy way of saying that it helps keep your digestive system running smoothly. But what foods should we eat for a high-fiber diet? Let’s have a look at a few.
Black beans are a healthy food that you might want to consider. By themselves, they have 15 grams of fiber per cup. These beans are better added to soups or salads, however, so get creative. They are also a food that high in protein, while lowering your cholesterol at the same time. And don’t forget that this delicious food lowers your chance of having a heart attack.
You may also want to consider eating an avocado. By itself, you’re in for 10 grams of fiber. Eating this yummy fruit can lower your cholesterol and reduce your chance of encountering heart disease later in life. In addition, you can count on avocados to be packed with carotenoids. This is an antioxidant that is going to help prevent eye disease, preventing blindness and other illnesses.
If you have a history of diabetes in your family, you may want to add brown rice to your diet. Why? Well, the facts are clear. Eating too much white rice can increase your chance you’ll become a diabetic and eating whole wheat brown rice may decrease it. This is due to the fact that brown rice helps regulate your blood sugar, keeping it under control while you lead a healthy lifestyle.
Artichokes may be another healthful food to add to your diet. While this vegetable is known for its high-fiber content, it’s also known as a superfood. It’s one of the best foods you can eat to prevent cancer and heart disease. And, it helps build up a strong immune system. In addition, some doctors believe that artichokes may help lower cholesterol or help assist in ailing an upset stomach.
Finally, raspberries are an amazing superfood and high-fiber food for your diet. Not only are they rich in fiber, but it’s packed full of vitamin C. It’s a fantastic food that helps strengthen your body to fight against obesity and diabetes. In addition, this superfood helps prevent cancer in the breast, colon and prostate areas of the body.
So integrate these high-fiber foods into your diet today. There are dozens more foods out there can rise to fit the occasion as well. You may also want to try oatmeal, whole wheat pasta, peas, broccoli, or my absolute favorite—apples. If you get bored with one food, move to another but never give up!
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