Benefits of Eating Fibrous Foods for HealthFiber is needed by the body to help digestion keep functioning properly, help reduce cholesterol levels, and prevent constipation. People who eat enough fiber have a lower risk of stroke, heart disease, type 2 diabetes, colon cancer, and pancreatic cancer. For those of you who are on a diet, eating fiber-rich foods is believed to reduce and maintain weight, because fibrous foods make you feel full quickly. Women are advised to consume at least 21-25 grams of fiber per day, while men are advised to consume 30-38 grams a day. On average children aged 1 to 3 years need about 16 grams of fiber per day. Whereas children aged 4 to 10 years need about 20 to 25 mg of fiber per day. And teens need at least 30-35 grams of fiber every day. However, how to estimate this number when consuming food?
List of Foods Containing Natural FiberThe table below is expected to help you estimate the fiber content in some common fibrous food samples consumed. But before, here are some natural fiber sources based on the type:
Vegetables and fruit
Vegetables that contain lots of fiber include lettuce, turnips, raw carrots, spinach, mushrooms, pumpkin, asparagus, potatoes, broccoli, broccoli, and long beans. While fruits that contain lots of fiber include oranges, apples, bananas, pears, mangoes, jackfruit, peaches, breadfruit, berries, and figs.
Can be found in pasta or bread labeled whole grains (whole grains). Brown rice and cereals such as oatmeal are also included in high-fiber foods.
Types of fiber-rich beans include lentils, black beans, peas, kidney beans, beans, sunflower seeds, almonds, and pistachios.
Tips for Meeting Daily Fiber NeedsSome of the following simple tips can help you meet your daily fiber needs:
- In children, you can provide high-fiber child milk to help supplement their fiber needs.
- Avoid consuming the same type of food. Eating a variety of different types of food makes the need for fiber more likely to be able to
- As much as possible, consumption of fruit and some types of vegetables and their skin.
- Try replacing your snack with fresh fruit or nuts without the addition of salt or sugar.
- When going to eat packaged food, check the fiber content listed on the packaging label.