Fiber-Rich Diet Benefits
Fiber is an important part of a healthy diet. It can be found in many plant-based foods, including whole grains, fruits, and vegetables. Fiber comes in two forms: soluble and insoluble. Soluble fiber is found in oat bran, barley, nuts, seeds, peas, some fruits, and vegetables. Insoluble fiber adds bulk to the stool by speeding up digestion; it is usually found in whole grains, wheat bran, or certain types of vegetables.
Eating enough fiber has numerous health benefits such as helping you feel full faster which aids with weight management or even weight loss along with reducing your risk for diabetes type 2. However, if you don’t already eat much dietary fiber then make sure to increase your intake gradually as too much too quickly can result in unpleasant digestive symptoms like bloating, gas, or cramps.
Therefore, having adequate amounts of both soluble & insoluble fiber regularly will help maintain overall good health & wellbeing
Fiber also helps reduce the risk of developing colorectal cancer, and breast cancer, particularly among young women and helps you sleep more deeply.
The Institute of Medicine recommends a minimum of 25 grams of daily fiber for women and 38 grams for men.
Fortunately, there are plenty of foods that can help you reach your goal! For example, 1 cup of chickpeas contains 16g of fiber while ½ cup of peanuts contains 6.2g of fiber; both legumes have high amounts in comparison to other food items like apples (4.4 g) and whole wheat bread (1 .9 g). It’s important to note however that some fruits also contain natural sugars so it’s best to always check nutrition labels before adding them to your diet plan regularly; this way you can make sure you get all the vitamins and minerals needed but don't overindulge in sugar either!
Dr Menna El Saeed
Clinical Nutritionist & Dietitian AUC/AACME