What is Fiber?

Fiber, also known as coarse food, is the indigestible part of plant foods. It mainly comes from the shells of grains, the skins and pulps of fruits and the tough fiber in vegetables. Since digestive enzymes cannot break down these fibers, the fiber cannot be absorbed by the body through the intestines and stomach.

Main functions: A

high-fiber diet is prone to fullness and low calories. In addition, it can promote the excretion of feces and effectively excrete waste from the body. Fiber adjusts the absorption of nutrients from the intestine to the blood and reduces fat intake to lower blood cholesterol levels and prevent coronary heart disease.

Recommended daily intake

Adults should consume approximately 25 grams of fiber per day. Among them, uncooked fresh fruits and vegetables (which can be eaten with skin) and whole shell products are the main ones.

Intake and disease

People who lack fiber most often experience difficulty in defecation, often have a feeling of bloating, and in severe cases even habitual constipation. It is worth noting that increasing fiber in the diet should be done gradually, otherwise if the digestive system fails to adapt, it will cause abdominal cramps and flatulence. If you want to take fiber supplements, you should first ask your doctor or nutritionist for advice.

Foods rich in fiber

 
Weight
Contains fiber
dried fruit
100 g dried apricots
24 grams
 
100g dried prunes
14 grams
 
100 grams of raisins
7 grams
nut
100 grams of almonds
14 grams
Fruits and vegetables
100g boiled spinach
7 grams
 
100g peas
7 grams
 
100g canned baked beans
7 grams
cereals
1 slice of whole wheat bread
2 grams
 
100g sweet corn
5 grams
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