4 Easy Ways to Meet Daily Fiber Needs – 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 due to several types of fiber, including prebiotics, which can increase the growth of good bacteria in the intestine.
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
Fiber intake needed by men and women is different. For example, adult men need 34 grams of fiber every day, while adult women only need 28 grams. Then, what ways can be done to meet the daily fiber needs?
1. Eat fruits and vegetables that are rich in fiber
Fresh fruits and vegetables have a high fiber content. Therefore, at least eat fruits five times a day. You can eat fresh fruit slices for dessert or add fresh fruit slices to the cereal or oatmeal that you eat at breakfast. Fruits that have high fiber content are bananas, pears, apples, and their skin, strawberries, and oranges.
Meanwhile, vegetables that you can consume as a daily fiber intake are green beans, broccoli, turnip greens, potatoes, sweet corn, cauliflower, and carrots.
2. Eat snacks that contain soy
Not everyone likes to eat fruits and vegetables. Relax, because it suffices the daily fiber content not only from vegetables and fruits but also from nuts, one of which is soybeans.
Soybeans are low-fat foods that are rich in protein, vitamin C, and folate. Reviews in Medical News Today mentions that these foods are also good for sources of fiber and some types of vitamins and minerals that are good for health. Among calcium, iron, magnesium, phosphorus, and thiamine.
As a source of fiber, eating soy can help maintain blood sugar and cholesterol levels, improve the digestive system to be healthier, and make you feel full sooner afterward. If you are struggling to consume soy directly, you can consume processed foods, for example, snacks from soybeans.
Eating soy snacks can help you meet your daily fiber needs. In addition, this snack is low in calories, so you don’t need to worry that this food will make the weight scale go up.
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 wheat seeds at each meal. You can also store wheat seeds in a container or jar and add them to salads, soups, cereals, oatmeal, or yogurt.
Besides using wheat flour when cooking and making cakes can also be another option to meet the daily fiber needs. When you want to buy bread, choose wheat bread with the highest fiber content.
Another alternative is to consume brown rice instead of white rice. 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 switching to whole brown rice.
4. Taking fiber enhancing supplements
The best way to make ends meet daily 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 fiber enhancing supplements.
Unfortunately, supplements have two drawbacks. First, supplements can cause an upset stomach that hurts. To avoid this, try to drink lots of water when using this supplement.
Second, fiber supplement supplements can affect the work of other medicines that you are taking. So, make sure you take these drugs at least one hour before or four hours after using this supplement.