Fiber

Fiber is generally complex carbohydrates the body cannot be completely digested or absorbed. There is soluble and insoluble fiber.  Soluble fiber slows motility through the gastrointestinal tract helping satiety or making an individual fill full. Insoluble fiber is beneficial in digestive health and promotes regularity.

The daily fiber needs of men and women vary and change as people get older. At age fifty or younger, women require approximately twenty-five grams and men thirty-eight grams per day.  The American Heart Association says that diets high in complex carbohydrates can reduce the risk of obesity, high cholesterol, diabetes, and other chronic disease. Raising daily fiber intake should be done gradually to avoid any adverse digestive effects such as diarrhea.

There are many foods that are good sources of fiber. Many fresh fruits contain fiber, but some are better than others. Asian pears are very high in fiber, Other high fiber fruits are raspberries, blackberries, bananas, blueberries, and pears or apples with the skin included. Whole grain bread and crackers provide good sources of fiber. All vegetables have some fiber. Vegetable that contain high fiber include artichoke hearts, green peas, spinach, corn, broccoli, and potatoes. Dried fruits are known for the ability to help digestion. Dried figs, dates, raisins, or apricots have high fiber content. Beans are high in fiber and protein, but low in fat. Peas and other legumes are high in fiber and protein. Nuts and seeds are a great source of fiber and other nutrients. Two examples are sunflower seed kernels and almonds. Whole grains are good sources of fiber including brown rice, whole grain noodles, millet, quinoa, and bulgur. It is very important to consume an adequate amount of fiber based on age and gender to promote optimal health. Please visit tpnbodyperfect. com and get started on healthy meal plans today.