When you want to start a diet to be healthier and slimmer, the best thing you can do is to eat more fiber. Many studies have shown that fiber can help reduce weight by making you feel full longer.
Here are five facts you need to know the fiber as well as ways to add more fiber to the diet.
1. Most people do not consume enough fiber
To maintain a healthy digestive system, nutrition experts recommend the average adult should consume 25 grams of fiber each day. Unfortunately, most people have inadequate, on average they only eat 15 grams.
2. Water is necessary for the fiber works well
The key to increasing consumption of fiber is to add fiber in the diet gradually to make your stay comfortable with the foods eaten. However, the most important is that you need to consume enough water. Because the fibers cannot function properly without it.
3. There are two types of fiber
Fibers composed of two types: soluble fiber and insoluble. Both need to be consumed for the best results. Clinical nutrition specialist Samuel Oetoro said soluble fiber is obtained from the stems of greenery. In addition, the soluble fiber is found in almonds, oats, broccoli, carrots, and fruits, such as berries, bananas, apples, and pears.
Meanwhile, water-insoluble fibers obtained from some foods, such as whole grains, seeds, green leaves, and fruit, such as avocado, kiwi and tomato.
4. The juice is not the same as fresh fruit
Although containing more water, fiber content juice with fresh fruit is not the same. The fruit contains more fiber than juice. One way to add more fiber to the diet is to make fruit into smoothies. Because the drink is not eliminating the fiber in the fruit. Plus, you can enter the rind can be eaten as part of it is usually the most fiber.
5. Make sure each meal serving contains 5 grams of fiber
So that the body needs adequate fiber but still comfortable eating food, then make sure you enter a grain fiber in your meal at least 5 grams per serving. For example, add the spinach salad with fresh vegetables more will give you more fiber in one serving.