What are the benefits of fiber?

Browse By

While too much fiber can have negative effects, a proper amount of high-fiber is important for your health. Fiber is essential for regular bowel movements, cholesterol and blood sugar management, healthy gut bacteria, and preventing chronic disease, among other functions.

In populations that eat a regular high-fiber diet of more than 50 grams of fiber per day Trusted Source, like rural South Africans, chronic diseases such as colon cancer are very low. This is a สมัคร ufabet stark contrast to the much higher risk of colon cancer among African-Americans who eat a higher fat diet with only about 15 grams of fiber per day.

High-fiber foods How to eat it so it doesn’t have negative effects?

Although high-fiber foods are beneficial to the body. But if adding Eat excessive amounts Quickly, it can result in increased intestinal gas. They cause bloating, cramping, and may cause the body to absorb other minerals. Such as calcium. Less zinc and iron

Therefore, you should increase your intake of high-fiber foods gradually until you reach the amount you should eat each day. And you should drink plenty of water at the same time. Because drinking water will help the fiber work better.

However, eating high-fiber foods can affect the absorption and action of some medications. Therefore, you should consult a doctor for safety. And you should see a doctor if you feel nausea, vomiting have a high fever. And have not had a bowel movement or defecation for 2–3 days in a row to get treatment quickly.

High fiber foods and eating the right amount.

Examples of commonly available high-fiber foods include: 

  • Fresh fruits like Namwa bananas, bananas, tangerines, mangos, strawberries, avocados, apples. 
  • Fresh vegetables such as beetroot, broccoli, carrots, yardlong beans, cabbage, bok choy, kale, morning glory, tomatoes, and spinach, etc.
  • Nuts such as almonds, soybeans, kidney beans, green peas, chickpeas, white beans, black beans, or lentils.
  • Grains such as oats, corn, brown rice, barley, quinoa or chia seeds.