Obtaining fiber in our body is very important as it helps prevent constipation and control our weight. It can also help prevent some diseases like high cholesterol, diabetes, heart disease, and some cancers.

The recommended amount of fiber needed per day is 25 to 38 grams. Most people eat less than 15 grams a day. The institute of medicine recommends that men under 50 eat 38 grams and women 25 grams. Adults over 50 years of age, men 30 grams and women 21 grams of fiber.

There are two types of fibers, soluble and insoluble, and both are useful to you. Insoluble helps the intestines and colon function properly, by hydrating and helping waste move through the intestine, keeping it regular and less constipated.

Soluble fiber is slowly digested and helps lower cholesterol and helps keep blood sugar levels stable. Both soluble and insoluble fiber are important, and most high-fiber foods have both.

Lack of fiber in your diet can cause:

· Constipation; have hard stools. Fiber helps soften stool and helps move waste.

· Diabetes; Fiber helps regulate unstable blood sugar.

· Weight gain; Foods high in fiber help you stay full longer, preventing you from eating more food.

· Cardiovascular diseases; this can cause high cholesterol and heart disease. Soluble fiber found in oats, beans, and fruits and vegetables helps.

· Hemorrhoids; Hemorrhoids are swollen veins that close the anus and develop by pushing in hard stools. Eating foods high in fiber can fix the problem.


Adding fiber to your diet can be as easy as 123, here are simple ways to add it to your diet.

1. Flax flour; They come in different colors, tan, brown and gold, they are a good source of omega 3 fatty acids and fiber.

2. Chia seeds; One ounce of chia seeds has 11 grams of fiber, it also contains antioxidants, protein, vitamins, and minerals.

3. Hemp seeds; they are a good source of soluble and insoluble fiber and have many more benefits, they are a good source of healthy fats and proteins

Four. Cereals; Ezekiel4: 9 Sprouted Whole Grains, Golden Flax, Cheerios, Kashi Whole Grains, General Mills Fiber, etc.

Other ways to add fiber to your diet:

The best way to get fiber is through food, fruits, and vegetables. Below are foods that are high in fiber.

1. Oatmeal; is one of the easiest ways to include fiber in your diet

2. Fruits; berries, avocado, pears, bananas, apples, oranges, papaya, etc.

3. Vegetables (cooked); Kale, peas, green beans, collard greens, Brussels sprouts, sweet potatoes, etc.

4. Beans and legumes (cooked); soybeans, lentils, pinto beans, kidney beans, etc.

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