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Fiber is essential because it aids in weight management and prevents constipation. Additionally, it may assist in the prevention of diabetes, heart disease, certain cancers, and high cholesterol.

25 to 38 grams of fiber is the recommended daily intake. The majority consume less than 15 grams per day. According to the Institute of Medicine, men younger than 50 should consume 25 grams and women 38 grams. Adults over 50, men have 30 grams of fiber, and women have 21 grams.

There are soluble and insoluble fibers, and both are beneficial to you. By hydrating and facilitating the movement of waste through your intestine, insoluble supports the proper function of the intestines and colon, maintaining regularity and reducing constipation.

Slowly digesting soluble fiber aids in lowering cholesterol and maintaining stable blood sugar levels. The majority of foods high in fiber contain both insoluble and soluble fiber, which is important.

Lack of fiber in your diet can cause:

· Constipation; getting hard stools. fiber helps soften your stool and help moves waste along.

· Diabetes; fiber helps regulated unstable blood sugar

· Weight Gain; foods high in fiber helps you stay full longer, which prevents you from eating more food.

· Cardiovascular diseases; this may cause high cholesterol and heart diseases. Soluble fiber that’s found in oats, beans and fruits and vegetables helps.

· Hemorrhoids; hemorrhoids are inflamed veins close your anus and develop from pushing hard stools. Eating food high in fiber can solve the problem.

FAST WAY TO EAT MORE FIBER:

Adding fiber to your diet can be easy as 123, here are simple ways that you can add it in your diet.

1. Flax meal; they come in different colors, tan, brown and golden, they are a good source of omega 3- fatty acids and fiber.

2. Chia seeds; one ounce of chia seeds has 11 grams of fiber, it’s also packed with antioxidants, proteins, vitamins and minerals.

3. Hemp seeds; they are good source of both soluble and insoluble fiber and have many more benefits, they are good source of healthy fats and protein

4. Cereals; Ezekiel4:9 sprouted whole grain cereal, golden flax, Cheerios, Kashi whole grains, General mills fiber one etc

Other ways to add fiber to your diet:

The best way to get your fiber is through foods, fruits, and vegetables. Below are food that are high in fiber.

1. Oats; is one of the easiest ways to include fiber in your diet

2. Fruits; berries, avocado, pears, bananas, apples, oranges, papaya etc

3. Vegetables(cooked); kales, peas, green beans, collard greens, Brussels sprouts, sweet potatoes etc

4. Beans and Legumes (cooked); soya beans, lentils, pinto beans, kidney beans etc.

Article Source: http://EzineArticles.com/9667956