Include foods that high in fiber

Include foods that are high in fiber to help maintain a healthy digestive tract.

To maintain good health and a proportionate body, in addition to eating healthy food. Another important nutrient that the body needs is “fiber”, which is a type of carbohydrate that the body cannot digest. It plays a role in taking care of digestive health, helping to control hunger and blood sugar, as well as reducing the risk of certain diseases. 

What is fiber?

     Dietary found in abundance in beans, vegetables, fruits, and unpolished grains. Fiber is a type of carbohydrate. That the body cannot digest and cannot break down into sugar molecules. Helps control the body’s use of sugar, helps control hunger and blood sugar. Importantly, it helps maintain a strong digestive system and prevents constipation. Children and adults need at least 25-35 grams of per day.

Divided into 2 types.

• Soluble Fiber: Soluble  helps lower blood glucose levels and lowers blood cholesterol. This type found in oats, chia seeds. Beans, apples, and blueberries, among other
• Insoluble Fiber:  that does not dissolve in water, which helps food move through the digestive system more smoothly and helps prevent constipation. It is commonly found in wheat products, quinoa, brown rice, legumes, green leafy vegetables, and fruits with edible skins.

Legumes

     Legumes, such as lentils, chickpeas and black beans, are an excellent source of dietary fiber. They’re rich in both soluble and insoluble. Which aids digestion, prevents constipation and promotes healthy bowel movements. Adding legumes to salads, soups or side dishes can help increase your daily intake.

Whole grains

     Whole grains, such as oats, quinoa, and brown ยูฟ่าเบท rice, are not only a source of beneficial nutrients, but they are also high in fiber. Unlike refined grains, whole grains retain the bran and germ, which contain vitamins, and minerals. So, to increase your intake, try switching from white rice to brown rice and whole wheat bread.

vegetable

     Vegetables are a great source of many essential nutrients. They are not only rich in vitamins and minerals, but also. Fiber is found in many vegetables, such as broccoli (about 5 grams per cup). Carrots and leafy greens like kale. And spinach (about 3-4 grams of per cooked cup).