According to Eat this not that, to lose weight and control blood sugar, women should aim to provide their bodies with about 25 grams of fiber per day, while men need about 38 grams of fiber.
Fiber helps increase the feeling of fullness, thereby limiting overeating and supporting weight control. Graphics: Thanh Thanh
Fiber helps increase feelings of fullness, while also supporting weight control by reducing overall calorie intake.
Furthermore, fiber also supports metabolism, regulates blood sugar levels and supports a steady release of energy. By slowing the absorption of nutrients, fiber prevents sudden spikes and drops in blood sugar levels, contributing to a more stable metabolism.
Determining the right amount of fiber to provide your body will benefit your overall health.
According to recommendations, women should aim to provide their bodies with about 25 grams of fiber per day, while men need about 38 grams of fiber per day.
To provide the body with fiber, incorporate fiber-rich foods into meals and snacks such as adding fruits, vegetables, whole grains and legumes.
For example, you can add avocado to your diet. 79% of the weight of avocado is fiber and water. Just 1/3 of an avocado contains nearly 5 grams of fiber and can be incorporated into any other food like sandwiches, smoothies.
You can also choose whole-wheat toast, oatmeal or whole-grain cereal for a high-fiber breakfast. Besides, prepare a variety of fruits and vegetables for snacks such as eating an apple, carrot or some berries.
Additionally, almonds, chia seeds, and flaxseeds are sources of fiber. You can eat it with yogurt or smoothies. Be sure to gradually increase the amount of fiber in your meals, don’t suddenly add too much fiber to your diet. This can lead to bloating and abdominal discomfort. At the same time, make sure to drink plenty of water. This helps the stomach easily digest fiber-rich foods.
