Add fiber through a reasonable diet

Fiber plays an important role in human health, but adding fiber to the daily diet has not been focused. The recommended fiber requirement for Vietnamese people is at least 20-25g/person/day.

Fiber is a food that contains a lot of benefits for your health, not only helps to support digestion, fight constipation, but some types of fiber also help promote weight loss, reduce blood sugar. In addition, many studies have shown that fiber helps reduce the risk of cardiovascular disease and stroke.

People at high risk for fiber deficiency are:
Children, elderly people with poor chewing ability, people who have to eat through a catheter. People with chronic diseases such as diabetes, coronary heart disease, dyslipidemia, obesity, cancer... The recommended fiber requirement for Vietnamese people is at least 20-25g/person/day. However, most people only eat about half that, or 15-17 grams of fiber per day.

Here are foods rich in fiber and very healthy:
3.1 Fruits high in fiber Pear: Pear is a popular fruit that is both delicious and nutritious. It is one of the best sources of fiber. The average fiber content in 1 pear is 3.1 - 5.5 grams. Strawberry: This is an extremely delicious fruit. Plus, strawberries are also a healthier option than any junk food. Interestingly, they're also one of the most nutrient-dense fruits you can eat - loaded with fiber, vitamin C, manganese, and various antioxidants. Avocados: Avocados are also a great source of insoluble fiber. One avocado provides about 9 grams of fiber, which, along with monounsaturated fats, can help improve digestion. Apple: This is a delicious fruit and also contains a lot of fiber. Raspberries: Each 100g of raspberries can give you 6.5g of fiber. Bananas: Bananas are a great source of many nutrients, including fiber, vitamin C, vitamin B6 and potassium. 3.2 High-Fiber Grains and Seeds Most legumes are high in protein, fiber, and various nutrients. When prepared properly, they are one of the cheapest sources of quality nutrients, and among legumes, white beans are considered to have the highest fiber content. Lentils are very cheap and one of the most nutritious foods. They are rich in protein and contain many important nutrients. You can get 15.6 grams per cup of cooked lentils. Chia seeds: Chia seeds are small black seeds that are very popular in the natural health community. They are very nutritious, high in magnesium, phosphorus and calcium. Chia seeds are also an excellent source of fiber with 34.4g of fiber in 100g of chia seeds.

Quinoa is a nut that has become incredibly popular among health conscious people over the past few years. It's packed with nutrients, including fiber, protein, magnesium, iron, zinc, potassium, and antioxidants. Oats are one of the healthiest whole grain foods on the planet. They are rich in vitamins, minerals and antioxidants. They contain a powerful soluble fiber called oat beta-glucan, which has major effects on blood sugar and cholesterol levels. Popcorn: If your goal is to increase your fiber intake, popcorn may be the best snack you can eat. However, if you add more fat, the fiber-to-calorie ratio will decrease significantly. Popcorn that does not contain harmful flavors (salt, sugar, etc.) is recommended by nutritionists. Almonds are a popular tree nut. They are rich in nutrients, including healthy fats, vitamin E, manganese and magnesium. In 100g of almonds contains up to 12.5g of fiber. 3.3 Vegetables high in fiber Carrots are a delicious, crunchy and very nutritious vegetable. It has high levels of vitamin K, vitamin B6, magnesium, and beta-carotene, an antioxidant that is converted to vitamin A in your body. In 100g of carrots contains 2.8 grams of fiber. Beets are a root vegetable that are packed with various important nutrients, such as fiber, folate, iron, copper, manganese, and potassium. Broccoli is a cruciferous vegetable and one of the most nutrient-dense foods on the planet. In addition to being a great source of fiber, broccoli is also packed with important nutrients such as vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and is packed with antioxidants and other anti-inflammatory nutrients. strong cancer. Broccoli is also relatively high in protein, compared to most vegetables. Artichokes: This vegetable is packed with nutrients and is one of the world's best sources of fiber. In 100g of artichoke can contain up to 8.6g of fiber. Mushrooms are a popular and very healthy food, rich in nutrients and fiber. Adding mushrooms to your diet helps to meet your body's fiber needs. Potatoes: In addition to containing 400% of the recommended daily amount of vitamin A, potatoes provide the highest fiber content (4 grams) of all potatoes. Remember that the fiber components found in the skin of potatoes are also very healthy. The sweet potato is a popular root vegetable that is very filling and has a sweet taste. It is rich in fiber, beta-carotene, B vitamins and various minerals.

It is better to use natural fiber than processed fiber. When preparing foods rich in fiber, do not overcook because it turns into powdered sugar. So if you can eat vegetables that are just cooked, especially raw and crunchy vegetables. Wash fruits and vegetables before use to remove pesticides. It is best to eat fruit that should not be peeled because this layer is high in water-insoluble fiber. Between meals, it is advisable to take dried fruit on an empty stomach. The fiber in the diet increases slowly so that the digestive system can adapt to this indigestible dish and avoid bloating. When eating high-fiber foods, drink plenty of water or fluids to help push the fiber through the intestines. Fiber is an important nutrient with many health benefits such as helping with digestion, promoting weight loss, lowering blood sugar and fighting constipation. However, most people do not meet the recommended daily intake of at least 20-25g of fiber. Therefore, try adding some foods from the above list to your diet to easily increase the amount of fiber in your daily diet.

Article referenced source: Healthline.com