Eat More Fiber for a Longer Life and a Happier Gut

When striving to eat healthy, it's easy to get caught up in calculating calories and grams of added sugars, fats, proteins, and carbs. But there is one nutrient that is frequently overlooked: dietary fiber.

Scientists have long recognized that ingesting fiber is beneficial to one's health. Denis Burkitt, an Irish physician (and fiber aficionado), declared decades ago, "America is a constipated nation... if you pass small stools, you have to have large hospitals." 

Despite this, many of us continue to ignore our fiber intake. The average American adult consumes barely 15 grams of fiber per day, despite the Academy of Nutrition and Dietetics' daily recommendations of:

All fruits and vegetables have fiber by nature. You can't go wrong by including these elements into your regular routine. Indeed, one study indicated that eating an apple before every meal had considerable health benefits.

Fruits and veggies are always at your disposal.

The Hazda have a diversified stomach because they consume seasonally. Always look for fresh, in-season fruits and vegetables at your local grocery store. Not only are they good for you, but they often taste better and are less expensive than out-of-season produce.

Consume what is in season.

Refined foods that lack whole grains or wheat are similarly lower in fiber. White bread and normal pasta are examples of this. In some ways, juicing is processed since it removes insoluble fiber from your food. As a result, you lose fiber's benefits, particularly its crucial role in controlling digestion and preventing blood sugar spikes.

Processed foods typically include less fiber.

Because fruits and vegetables are expensive, restaurants, particularly fast-food establishments, sometimes scrimp on them. When choosing a meal, choose something high in fruit, vegetables, and beans or legumes to help you fulfill your fiber goals for the day.

When dining out, be considerate.

If you're having a slice of pizza, add a handful of snap peas on the side, or some multigrain crackers if you're having soup for lunch. Eating a high-fiber snack before your dinner will help you eat less calories overall since you'll feel fuller.

Include a high-fiber component in your diet.

We frequently remember to eat our fruits and vegetables, but legumes are an excellent source of fiber. Try a recipe that highlights legumes, such as a three-bean vegetarian chili or a lentil salad.

Remember to include beans, peas, and lentils.

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