Vegetables that grow above the ground are a good source of plant fiber
Plant fibers are important for maintaining the health of the intestinal flora, reducing cholesterol in the blood, and for better glycoregulation. Vegetable fibers and proteins slow down the release of glucose from the blood equally in all people (although different people react differently to the same type of food). The conclusion is that improving health implies a higher intake of vegetable fibers and the elimination of processed carbohydrates from the diet (regardless of whether the person has any medical therapy). This is achieved by consuming larger amounts of vegetables (brussels sprouts, peas, artichokes), fruits with little sugar (avocado, berries) and seeds and nuts (especially flax seeds).
A bowl of muesli (or other cereals) and a glass of freshly squeezed juice with the pulp means a nutritious and excellent choice for a fiber-rich breakfast that provides hours of energy
Nutritionists advise adults to get about 14 grams of fiber per 1,000 calories.
The daily needs of an adult organism are 25 to 30 grams of fiber, but the amount should be higher for the fiber to have its full effect on the body. For women, this amount is at least 28 grams of fiber and 38 grams for men
Increase fiber intake gradually over several weeks. Drink more water at the same time to prevent constipation and digestive problems
There are water-soluble and water-insoluble plant fibers. Soluble plant fibers (which are part of fruits, vegetables, oats and legumes) turn into a gelatinous mass during digestion and can slow down the emptying of the stomach (so they keep us full for a long time). In addition, this type of fiber has been shown to stabilize blood pressure and blood glucose levels. Insoluble plant fibers are in the composition of whole grains, seeds, nuts and vegetables. They increase the volume during digestion and facilitate the passage of food through the large intestine.
Foods with plenty of plant fiber
- avocado = 5.2 gr
- 128 g of walnuts = 5.8 grams
-1 medium-sized pear=3.3 gr
-5 dates = 3 grams
- 2 spoons of cooked mushrooms = 3.4 grams
- a small bowl of cereal with wheat bran = 7.2 grams
- 2 spoons of boiled beans? 7.8 grams
-25 grams of chia seeds = 9 grams
- one small orange = 2 grams
5 tips to include more vegetable fiber in your diet
- Choose whole grain bread and pastries, pasta and rice (instead of foods with white flour)
- Increase the volume of each meal by adding chickpeas or lentils
- Eat 5 small portions of fruits and vegetables daily (including frozen and canned fruits and vegetables)
- For breakfast, take cereals with a high percentage of vegetable fibers (for example, oatmeal)
- Eat apples, pears, cucumbers and sweet potatoes in their skins because they are rich in plant fibers
Fiber is important. Sadly people do not pay attention to that.
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Many thanks for your comment. All the best. Amela.