Are Flax Seeds Or Chia Seeds Better For Weight Loss Fast Ways to Eat More Fiber

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Fast Ways to Eat More Fiber

Getting fiber in our body is very important as it helps prevent constipation and manage our weight. It can also help prevent several diseases such as high cholesterol, diabetes, heart disease and some cancers.

The recommended amount of fiber needed per day is 25 to 38 grams. Most people eat less than 15 grams a day. The Institute of Medicine recommends men under 50 to eat 38 grams and women 25 grams. Adults over 50, men 30 grams and women 21 grams of fiber.

There are two types of fiber, soluble and insoluble and both help you. Insoluble helps the intestines and colon function properly, by hydrating and helping waste move through your intestines, which keeps you regular and less constipated.

Soluble fiber is digested slowly and helps reduce cholesterol and helps in keeping blood sugar levels stable. Both insoluble and soluble fiber are important and most fiber-rich foods have both.

Lack of fiber in your diet can cause:

· Constipation; have hard stools. fiber helps soften your stool and helps move waste along.

· diabetes; fiber helps control unstable blood sugar

· Weight Gain; foods high in fiber help you stay full longer, which prevents you from eating more food.

· Heart disease; this can cause high cholesterol and heart disease. Soluble fiber found in oats, beans and fruits and vegetables helps.

· hemorrhoids; hemorrhoids are inflamed veins that cover your anus and develop from pushing hard stools. Eating foods high in fiber can solve the problem.

QUICK WAYS TO EAT MORE FIBER:

Adding fiber to your diet is as easy as 123, here are some simple ways you can add it to your diet.

1. Hemp food; it comes in different colors, tan, brown and golden, it is a good source of omega 3- fatty acids and fiber.

2. Chia seeds; one ounce of chia seeds has 11 grams of fiber, it is also packed with antioxidants, protein, vitamins and minerals.

3. Linseed; it is a good source of soluble and insoluble fiber and has more benefits, it is a source of healthy fats and proteins

4. Cereals; Ezekiel4:9 whole grain cereal grows, golden hemp, Cheerios, Kashi cereal, general mill fiber one etc.

Other ways to add fiber to your diet:

The best way to get your fiber is through foods, fruits and vegetables. Below are foods that are high in fiber.

1. Oats; is one of the easiest ways to include fiber in your diet

2. Fruits; berries, avocado, pear, banana, apple, orange, papaya etc

3. Vegetables (cooked); kale, beans, green beans, collard greens, Brussels sprouts, sweet potatoes etc

4. Nuts and Legumes (cooked); soybeans, lentils, pinto beans, kidney beans etc.

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