A representative nutrient that helps digestion is ‘fibre’. Fiber aids digestion and gives a feeling of fullnessdo. In particular, fiber can help control appetite and treat diabetes by making you feel full for a long time. In particular, it regulates blood sugar and lowers blood cholesterol levels.
To reap the many benefits of fiber, you should include about 14 grams of fiber per 1000 calories. The recommended daily amount of fiber for adults is around 25g (women) to 35g (men). Most of them do not meet the recommended amount. Adding fiber-rich foods to every meal and snack can solve this problem. Find out which foods are high in fibre.
◆ Nuts
In general, people always think of only vegetables and fruits as fiber-rich foods, but nuts are no less. A quarter cup of almonds has 4 grams of fiber. Additionally, each type of nut has different nutrients, so it’s best to eat a variety of nuts rather than stick to one.
◆ Apple
Apples are a representative food rich in fiber. Anything with more than 3 grams of fiber is good, and one medium apple has 4 grams of fiber. Eating 2-3 apples a day is a great way to get your recommended daily amount of fiber.
◆ Kiwi
One sweet and sour kiwi fruit has 2 grams of fiber. In addition to fiber, kiwi, which is full of various vitamins, is great for an afternoon snack. It can also fill in the amount of fiber you need for the day. Berries are similar, especially raspberries, which contain 8g of fiber per cup.
◆ frozen peas
Frozen peas are a source of fiber that people, surprisingly, tend to overlook. One cup of boiled peas contains 4 grams of fiber, which makes it easy to eat. It is convenient to store it in the freezer and use it as a salad or mixed grain rice.
◆ Chia Mr
Chia seeds, which were a staple food of the ancient Aztecs, are an excellent source of fiber as they contain both soluble and insoluble fibre. One teaspoon of chia seeds contains 6 grams of fiber. It’s even better if you soak chia seeds in tea or an iced drink for about 30 minutes. You can also mix it into yogurt, oatmeal, rice and salad.
◆ Onion
One medium onion has 2 grams of fiber. It’s a good variety, even if it’s not much. Inulin, a polysaccharide in onions, is a soluble fiber that lowers cholesterol levels. Inulin is added to fiber supplements, but onions, asparagus, and leeks are natural sources.
