Fiber is a type of carbohydrate that the body cannot digest. Although most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules. Instead, it passes through the body undigested. Fiber helps control the body’s use of sugar, helps control hunger and blood sugar levels. In addition, fiber-rich food sources as follows:
Green leafy vegetables: Kale, spinach, and broccoli, are a good source of fiber and are low in calories. For example, 1 cup of cooked spinach contains about 4 grams of fiber. In addition to fiber, green leafy vegetables are rich in vitamins K, vitamin C, vitamin A, and minerals such as calcium and iron. Eating green leafy vegetables regularly can boost the immune system, prevent heart disease, and help with weight control.
Beans: Especially dried beans, such as kidney beans, black beans, and lentils. In addition to being high in fiber, they are also packed with protein, เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา, vitamins, and important minerals. For example, 1 cup of cooked kidney beans provides 13 grams of fiber, which is about half the recommended daily intake. Eating beans regularly may also help reduce the risk of heart disease and diabetes.
Whole grains: Brown rice, oats, quinoa, and barley, are excellent sources of fiber. For example, 1 cup of dry oats contains about 8 grams of fiber. Not only are whole grains high in fiber, they’re also rich in B vitamins, minerals, and antioxidants. Eating whole grains regularly may help reduce your risk of heart disease, type 2 diabetes, and certain cancers.
Berries: Strawberries, blueberries, raspberries, and blackberries, are rich in fiber and antioxidants. For example, one cup of fresh raspberries contains 8 grams of fiber. Berries are also high in vitamin C, which helps boost immunity, and they’re low in sugar, making them a great choice for those looking to control their weight or blood sugar levels.
Finally, for those who want to consume fiber in the form of products or supplements. You should only purchase from reliable sources for safety for your body. If possible, you may also try to consume fiber from natural sources such as vegetables and fruits first. So that your body receives other nutrients that are complete according to your body’s needs.