4 Easy way to meet daily fiber needs & bull; hello healthy

Why do you have to meet your daily fiber needs? Fiber is very important for health because it has many benefits. Among them can reduce constipation. This is because several types of fiber, including prebiotics, can increase the growth of good bacteria in the gut.

According to research published in the journal Nutrients in 2013, fiber intake can also reduce cholesterol levels as well as the risk of diabetes and heart disease.

How to increase and meet daily fiber intake

The fiber intake needed by men and women is different. For example, adult men need 34 grams of fiber each day, while adult women only need 28 grams. Then, what are the ways you can meet your daily fiber needs?

1. Eat fiber-rich fruits and vegetables

Fresh fruits and vegetables are high in fiber. Therefore, at least eat fruits five times a day. You can eat chopped fresh fruit as a dessert or add chopped fresh fruit to cereal oroatmeal what you eat at breakfast. Fruits that are high in fiber are bananas, pears, apples and their skins, strawberries, and oranges.

Meanwhile, vegetables that you can consume as your daily fiber intake are green beans, broccoli, green radishes, potatoes, sweet corn, cauliflower, and carrots.

2. Eat snacks that contain soy

Not everyone likes to eat fruits and vegetables. Relax, because the daily fiber content is not only from vegetables and fruit but also from nuts, one of which is soybeans.

Soybeans are a low-fat food rich in protein, vitamin C and folate. Reviews in Medical News Today state that this food is also a good source of fiber as well as several types of vitamins and minerals that are good for health. These include calcium, iron, magnesium, phosphorus and thiamine.

As a source of fiber, consuming soybeans can help maintain blood sugar and cholesterol levels, promote a healthier digestive system, and make you feel full quickly afterward.

If you have a hard time eating soybeans directly, you can eat their preparations, for example snacks from soybeans.

Consumingsnack soybeans can help you meet your daily fiber needs. Other than that,snack it's low in calories, so you don't have to worry about these foods going up the scale.

3. Eat whole grains containing fiber

You can also use grains to meet your daily fiber needs, one of which is wheat. You can add one serving of whole grain to each meal.

You can also store wheat germ in a container or jar and add it to salads, soups, cereal, oatmeal, or yogurt.

In addition, using wheat flour when cooking and making cakes can also be another option to meet daily fiber needs. When you want to buy bread, choose whole wheat bread with the highest fiber content.

Another alternative is to eat brown rice as a substitute for white rice. In fact, brown rice does have a higher fiber content than white rice. If you are still having trouble adapting to the changes, start by mixing brown rice with white rice before moving on to whole brown rice.

4. Taking fiber supplements

The best way to meet your daily fiber needs is to get it from food. However, if that doesn't help you increase your daily fiber intake, your doctor may recommend that you take a fiber supplement.

Unfortunately, supplements have two drawbacks. First, supplements can cause stomach discomfort and pain. To avoid this, try to drink plenty of water when using this supplement.

Second, fiber-boosting supplements can affect the action of other medicines that you are currently taking. So, make sure you take these medicines at least one hour before or four hours after using this supplement.