Do you consume enough fiber?

Have you wondered if you consume enough fiber? Dietary fiber is mainly known for its help with intestinal transit and combat constipation. But this is just one of the ways it helps your health. Dietary fiber has other benefits. Heart health: Fiber can help prevent heart disease by lowering cholesterol. Diabetes: Fiber helps control blood sugar levels. Digestive problems: An adequate amount of dietary fiber can help prevent constipation and hemorrhoids. Weight gain: A diet high in fiber is lower in calories and produces greater satiety. The American Dietetic Association states that women should consume 25 g of fiber per day. After age 50, your daily fiber needs drop to 21 grams. Getting enough fiber may be easier than you think. Replace white bread with whole wheat bread whenever you can. Use whole wheat flour instead of white flour. High-fiber breakfast cereals are an excellent option, since in a 30g serving you have 4 or 5g of fiber. In addition to whole grains and legumes, you can meet your daily fiber needs with 5 servings of fruits and vegetables a day. The 5 a Day Association recommends 2 servings of vegetables a day and three servings of fruit. Thus, with 1 large plate of salad, 1 medium plate of steamed vegetables, 2 pieces of fruit and 200ml of fresh orange juice you have your daily needs covered.