You too must have heard about the benefits of consuming more fiber. It is believed to maintain good digestive health and relieve constipation. But do you know that fiber can be beneficial not only for the stomach but for the body in many other ways? Its benefits have been seen from weight loss to reducing the problems of diabetes and keeping the brain healthy. This is the reason why all people are advised to increase the intake of fiber-rich things in their diet.
Researchers found that fiber helps regulate the body's use of sugar, which is essential for keeping hunger and blood sugar under control. Children and adults need at least 25 to 35 grams of fiber per day for better health, but most people get only about 15 grams a day.
Let us know what are its benefits and by including what things in the diet, fiber can be obtained.
The risk of diseases like dementia is less
In a study conducted by Harvard Health, researchers found that if you consume enough fiber, it can reduce the risk of dementia.
The study included nearly 3,700 healthy adults aged 40-64, who were surveyed for 16 years about their regular diets. The study showed that those who met their daily fiber needs had the lowest rates of dementia. On the other hand, the rate of dementia was found to be higher in those whose diet was deficient. The risk was particularly high among those consuming an average of less than 20 grams per day.
Let us know what things can be included in the diet for fiber.
Make avocado a part of the diet
Avocado is a good source of healthy fats and fiber. It contains about 6.7 grams of fiber. Apart from this, this fruit also provides vitamin C, potassium, magnesium, vitamin E, and various types of vitamin B. Consuming this fruit can also help in reducing the risks of osteoporosis along with maintaining heart health, and eyesight.
Eat apples and bananas
Besides avocados, you can get fiber from many other fruits, including bananas and apples. Apples contain both soluble and insoluble fiber. A medium-sized apple contains 4.4 grams or 2.4 grams of fiber per 100 grams.
Similarly, bananas can contain up to 2.6 grams of fiber. Bananas also provide several other nutrients, including vitamin C, vitamin B6, and potassium. Eating bananas is beneficial for both fiber and protein.
Gram is very beneficial
Chickpeas are an excellent source of fiber and protein. About 7.6 grams of fiber can be obtained from 100 grams of gram. It is also considered the best source of protein for vegetarians. By including grams in the diet, you can easily supply protein for the muscles along with keeping the digestion right.
(PC: Freepik)
