Diet is hugely important when it comes to overall health. Along with exercise, diet is one of the easiest things for us to control when it comes to trying to maintain a healthy lifestyle. There are numerous different diets, and different foods that people eat to enjoy specific health benefits. There is a lot of conflicting science about what the “right” amount of a specific food is when it comes to securing the desired health benefits. At least when it comes to fiber, that question has finally been answered.
Fiber can be found in fruits, vegetables, whole grains, and legumes. It helps lower cholesterol, control blood sugar levels, and normalize bowel movements. Daily intake of fiber can also help prevent certain diseases, including coronary heart disease, stroke, type 2 diabetes, and colon cancer. After analyzing 40 years’ worth of research, the World Health Organization concluded that a daily intake of between 25-29 grams of fiber is ideal for securing the health benefits of eating fiber. The University of California estimates that the average American is consuming only half of the amount.
Fortunately, there are some easy ways to increase the amount of fiber in your diet. Eat more vegetables, such as broccoli and artichokes, and fruits, such as avocados, figs, berries, and pears. Substitute brown for white rice, or whole grain for white bread, or you could eat steel cut oats as opposed to regular cereal. You could also increase the amount of legumes in your diet, or employ dietary hacks such as sneaking small amounts of fiber-rich foods into items like pasta (especially useful with children). There are also fiber tablets and powder available. Generally, the more processed a food item is, the less fiber it contains.
