Fiber is an important component of a healthy diet that suppresses hunger, reduces cholesterol and glucose in the blood. Supplementation fiber to the diet will reduce the risk of chronic diseases and maintain excellent physical shape. The recommended daily dose is from 25 to 30 grams.
To use fiber with maximum benefit, remember the following rules:
- Forget about dietary supplements, fiber in sufficient quantities contained in simple natural products (bran, flax, dried fruits, whole grains and legumes, berries, avocados).
- Increase the amount of fiber gradually and drink more fluids. Fiber works like a sponge, so for a natural removal from the body it needs a large amount of water.
- Do not get involved in one product, alternate. For example, this week, enter into the diet more buckwheat, and the next – beans.
- Remember that increasing the fiber content can contribute to flatulence. Do not eat quickly and chew your food.