Fiber does a lot more than keep a slow train moving

Fiber is a type of carbohydrate that the body cannot digest. It is found in plant foods, such as fruits, vegetables, whole grains, and legumes. Fiber is important for digestive health, heart health, and weight management.

Here are some of the benefits of fiber:

• Digestive health: Fiber helps to keep the digestive system healthy by adding bulk to the stool and helping it to move through the intestines more easily. This can help to prevent constipation and other digestive problems, such as hemorrhoids and diverticulosis.

• Heart health: Fiber can help to lower cholesterol levels and reduce the risk of heart disease. Fiber helps to bind to cholesterol in the digestive tract and prevent it from being absorbed into the bloodstream.

• Weight management: Fiber can help with weight management by helping you to feel full and satisfied after eating. Fiber also helps to slow down the absorption of sugar into the bloodstream, which can help to prevent blood sugar spikes and cravings.

• Other benefits: Fiber may also help to reduce the risk of some types of cancer, improve blood sugar control in people with diabetes, and promote gut health.

The recommended daily intake of fiber is 25 grams for women and 38 grams for men. Most people do not get enough fiber in their diet. You can increase your fiber intake by eating more fruits, vegetables, whole grains, and legumes.

Here are some tips for increasing your fiber intake:

• Add fruits and vegetables to every meal.

• Choose whole-grain breads, cereals, and pasta.

• Eat legumes, such as beans, lentils, and peas.

• Add nuts and seeds to your diet.

• Drink water or unsweetened beverages to help keep your stool soft.

If you are not used to eating a lot of fiber, it is important to increase your intake gradually to avoid digestive problems, such as gas and bloating.