Boost Your Health: Experts Urge Higher Fiber Intake
Experts urge the public to boost their fiber intake for improved digestion and overall health. This essential nutrient, found in various plant-based foods, can help prevent chronic diseases and manage weight.
Fiber, a type of carbohydrate indigestible by the body, comes in two forms: soluble and insoluble. Insoluble fiber aids digestion by moving food through the digestive tract, relieving constipation. It's abundant in whole grain products like whole grain bread and brown rice, as well as fruits, vegetables, legumes, and nuts. Meanwhile, soluble fiber helps with constipation, stabilizes blood sugars, lowers cholesterol, and promotes weight management. It's found in foods like oats, apples, and chickpeas.
Incorporating more fiber into one's diet is crucial, but it's important to do so gradually to prevent gastrointestinal issues. A high-fiber diet can lower the risk of colorectal cancer, heart disease, high blood pressure, obesity, stroke, and type 2 diabetes. It also keeps you fuller for longer, aiding in weight management and maintaining regular bowel movements.
To reap these benefits, include more fiber-rich foods in your diet, such as whole grains, fruits, vegetables, legumes, and nuts. Gradually increase your intake to avoid digestive discomfort. Consult a healthcare provider for personalized advice on fiber supplements.
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