2023-08-30 09:29:19
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[사진=클립아트코리아]Fiber is a nutrient that is easy to lack for modern people who eat refined grains such as white rice or white wheat bread. It is an essential nutrient as we age, and fiber-rich foods promote digestion and help prevent diseases such as diabetes and heart disease.
Various studies have shown that fiber, which is good for preventing constipation, also reduces the risk of several cancers. And if you want to lose weight, fiber-rich foods are essential. Let’s find out how to properly increase your fiber intake, which is good for your body.
Fiber intake ‘slowly’
Sudden increases in fiber intake can cause side effects such as bloating and stomach pain. Instead, it is better to slowly increase your intake so that your body can adapt to foods rich in fiber.
Eat fibrous foods in the morning
Eating fiber at breakfast prepares the body for the proper start of the day. Whole-grain cereals, fruits, and whole-wheat bread are effective sources of fiber. If you like Korean food, choose brown rice instead of white rice. If you stick to a fiber-rich breakfast over the long term, you’ll feel lighter and more energized.
Carbohydrates from whole grains
Grains such as rice, barley, beans, and millet whose outer shells have been peeled are called ‘whole grains’, and rice is called ‘brown rice’. While these whole grains are rich in dietary fiber and nutrients, they are low in calories, making them an effective healthy food for dieting.
Snacks are also rich in fiber.
Even when you eat snacks, it is good to choose snacks that are rich in fiber. Snack on fresh fruit, oatmeal cookies, whole-grain crackers, and muffins made with grains and fruits. Even if you eat small amounts of snacks, it is good to avoid snacks and instant foods that use only refined flour.
Choose from a wide variety of foods
It is good to eat a mixture of different types of fiber-rich foods. Fruits and vegetables, grains, nuts, legumes, etc. are representative foods rich in dietary fiber. It is effective to eat a variety of fruits, grains, and nuts evenly.
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