Fiber is widely known for its ability to prevent constipation problems, but it has a number of health benefits, including lowering inflammation in the body.
Fiber helps lower cholesterol while reducing the risk of heart disease. It also plays a role in reducing the risk of other diseases, such as colorectal cancer. It can also help keep blood sugar levels from skyrocketing, make you feel full longer, and help you lose weight.
According to the American health media ‘Prevention.com’, it is not advisable to suddenly increase fiber intake just because it is good for the body. Since the bacteria in your gut (probiotics) need to get used to breaking down fiber, we recommend that you gradually increase your intake to an appropriate level.
Excessive increases in fiber can lead to gas and stomach discomfort. In particular, if you have a history of irritable bowel syndrome or diverticulitis, you should consult your doctor before increasing the intake.
An average adult should eat regarding 40 grams of fiber per day. Good sources of fiber include:
1. Avocado = High in carbohydrates, but also contains a lot of healthy fats. 5.6 g of fiber per 100 g of avocado.
2. Raspberry = Berries are good for the body. Raspberry blackberries, in particular, contain the most fiber. Fresh berries can be expensive, but frozen berries are cheaper, so put them in smoothies, etc. 6.5 grams of fiber per 100 grams.
3. Dark chocolate = A delicious snack that you don’t need to feel guilty regarding. Dark chocolate with a high cocoa content has more fiber than regular chocolate, as well as antioxidants and nutrients. Choose dark chocolate with a cocoa content of 70% or more. 10.5 g of fiber per 100 g.
4. Lentils = Rich in protein and fiber. Mix it with rice or make soup. 10.7 g of fiber per 100 g.
5. Almonds = Almonds are popular enough to be in every nut assortment. It is full of healthy fats and magnesium as well as fiber. 11g of fiber per 100g.
6. Chickpeas = Full of nutrients including mineral protein. It is good to make hummus and spread it on salads, vegetables, and pita chips. 12.2 g of fiber per 100 g.
7. Oats = One of the healthiest grains in existence. It is rich in vitamins, minerals and antioxidants. 12.9 grams of fiber per 100 grams.
8. Popcorn = This can be a good snack to increase your fiber intake. Omit the butter to avoid extra fat. 14.5 g of fiber per 100 g.
9. Dried Peas = Peas that have been dried, split and peeled. It can be served as a soup or dipping sauce. 22.2g of fiber per 100g.
10. Chia seeds = Not only are they rich in fiber, but they also contain a lot of magnesium and calcium. You can put it in smoothies, etc. 34.4g of fiber per 100g.
Reporter Lee Bo-hyun together@kormedi.com
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