Fiber Content foods are important for good health. But do you know the required daily intake of the fiber food? Women need 25 grams of fiber per day, while Men need 38 grams per day, according to The American Heart Association. However, an average American adult only eats 15 grams of fiber per day, which is not even half of the recommended amount.
How do you know if you’re not eating fiber enough? Read on six such signs and how to close the Fiber gap on Nutrihealthline.com.
1. You have high Cholesterol
Fiber foods lowers your cholesterol levels, and if your cholesterol is high, it may be due to the lack of adequate soluble fiber in your diet. According to a research study published in American Journal of Clinical Nutrition, high intakes of soluble fiber can significantly reduce the total and LDL cholesterol by 60-70%. Oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium are soluble fiber foods that naturally lower cholesterol.
2. You feel Bloated
Feeling bloated often? This may be due to gas or bad foods like carbonated beverages, alcohol or even dairy products. Fix it up with Fiber content foods such as whole wheat bread brown rice and legumes, which have satiating effect and make you less likely to snack on. Plus, you don’t gain weight! Fiber helps in binding the things that causes bloating and helps them eliminate from your body.
3. You are Starving
Lack of fiber-content in your body makes you feel hungry, and reducing your fiber intake will not help you with weight loss, instead it only leads to further health issues such as heart ailments, diabetes, cholesterol and weight gain. So, don’t starve and opt for fiber-rich foods. Plain white flour, white rice, pancakes, pasta are stripped of most of the fiber, and your hunger pangs will be hitting too soon. Eat fiber rich foods such as whole grains, barley, whole-grain couscous, carrots, green beans, dark leafy vegetables, cucumbers, zucchini, and celery.
4. You have high Blood Sugar
Fiber foods help lower blood sugar. Consuming fiber-rich foods delays the absorption of sugars and helps blood sugar levels rise. Insoluble fiber foods also reduce the risks of developing type 2 diabetes.
5. You’re constipated
Lack of fibre in your diet makes you often constipated. If you’re facing the chronic constipation, include insoluble fiber which holds on to water in your diet. Increase your water intake and add beans, whole-grain cereals, apples, bananas and spinach to your diet. Drink peppermint tea twice daily for relief from constipation.
6. Lack of Energy
Diet packed with only protein rich foods and fatty foods can cause fatigue and tiredness, as your body requires adequate carbs to fuel. Fiber foods are best alternative to include it as carbohydrate so as to absorb vital nutrients and it helps eliminate waste and doesn’t accumulate in your body as fat. Include apple or pear or a small bowl of wheat bran cereal in your diet for a meal.