When you feel constipation or discomfort, it is natural to look for a solution. There is one obvious approach, diet change, many benefits. I live in the era of eating highly processed foods. It is time to change the meal for a better meal.
It is easy enough to find foods that make you sick. Please turn your meal into a high fiber diet. Also, reduce fat foods, cheese, milk, meat.
What is fiber?
Fiber is part of a plant that we can not digest. There are two forms of soluble and insoluble fibers. The insoluble fiber absorbs moisture and adds bulk to the stool of the colon. Adding bulk to stool helps to eliminate. Soluble fibers bind to fatty acids in the colon to form gels, form gels, and soften the feces. This also helps to eliminate.
How much fiber?
For men under 50 years old, it is 38 grams fiber per day. In the case of women, it is 25 gars a day. For men over 50 years old, it is 30 g / day. For women, it is 21 days.
Some high fiber foods
Here is a representative sample of high fiber food.
Legumes
Beans, including peas, peas, lentils and soybeans are excellent fiber sources. For example, 1 cup of cooked sponge bean supplies 19 g. At the lower end of the scale, 1 cup cooked 5 g peas with edible pod.
Fruits and fruits
Fruits and fruits are good choices. Only one medium pie provides 6 g of fiber. Half the cup of prunes are discharged. Berry has a wide range of fiber content. It contains 3 g for one strawberry and 10 g for one elderberry.
Whole grain flour
As is well known, whole grains have many fibers. A slice of whole wheat bread contains 2 g of fiber. One cup of cooked whole wheat spaghetti contains 6 g. There are 4 g of tea bowls cooked brown rice.
nuts
Nuts have plenty of fibers again. The cashew has 1 gram of fiber per gram. 2 grams per gram is included in peanuts, brazil nuts and walnuts. Almond is 4 g per ounce.
Vegetables
Two kinds of vegetables are packed with fiber, green leafy vegetables and members of Brassica family. Collado Green contains 5 grams of cooked vegetables. Spinach provides 4 g of cooked vegetables per cup.
Brassica family members include broccoli, cauliflower, kale, cage, and bud of Brussels. The bud of Brussels cooks 6 g / cup vegetables. There are 5 g in one cup of cooked broccoli or cauliflower. One cup cooked 4 g of cage supplies. And a cup of cook is 3 grams.
As you can see, there are considerable choices when devising a meal with a lot of fiber. The choice is not boring, it is very tasty.
