Fiber Benefits to Stay Healthy and Prevention from Diseases

What are the benefits of fiber rich diet?

• Fiber is helpful for body to stay healthy and prevent from diseases. 
• Fiber has so many benefits for our body and health. 
• Fiber is helpful in diabetes to digest food and control blood sugar level. 
• Fiber rich diet helps you to prevent from colorectal cancer and hemorrhoids problem. 
• Fiber including in food helps you to prevent from constipation and diverticulitis problems. 
• By Taking fruits, vegetables and other fiber rich diet control your weight and helps to stay healthy. 
• Fiber rich diet including oatmeal, beans and so many fruits reduce cholesterol level and keep away from cardiovascular diseases and heart problems. 

Fiber is beneficial for us in so many ways like maintain body weight, prevention from diseases, stay healthy and provide energy to do work whole day.

What are the sources for fiber?
There are so many sources to take fiber. As Following:

• Whole Grains 
•  Fruits and vegetables 
• Nuts and seeds 
• Beans and legumes 

Grain, fruits, and vegetables are the best sources of fiber. Some source of full of fiber are corn, black beans, kidney beans, white beans, berries, Garbanzo beans, peas, broccoli, almonds, avocado, wheat, brown rice, lentils, pears, apples, oatmeal, barley. Corn is an excellent source of fiber. A half cup of corn contains 2 grams of fiber.

How much fiber should we take in a day? 

• Women in age 19-50 should take at least 25 gram fiber daily. 
• Women above 50 should take at least 21 gram fiber daily. 
• Men in age 19-50 should take at least 38 gram fiber daily. 
• Men above 50 should take at least30 gram fiber daily. 

If you are taking ideal amount of fiber in your daily diet, it should increase slowly by adding 1 to 2 gram fiber in daily intake. Increase fiber too much quickly is not beneficial for us and resulting in abdominal pain.