10 Fibre Rich Foods For Good Health and Skin

Fiber is an important component in the daily diet and health benefits. Fiber for health effects among others to help lower blood sugar and blood cholesterol levels.

These things will help reduce the risk of coronary heart disease, metabolic syndrome, and obesity. Fiber can also make you full longer and prevent overeating. Foods with high fiber content to stay in the stomach longer and absorb more water so it makes you feel full.

The other good news is allegedly fiber can reduce the risk of colorectal cancer and gastrointestinal cancer.

So, how much fiber should be eaten every day?

• 25 grams of fiber intake per day for women
• 38 grams per day for men.

Unfortunately, the average intake of our daily diet covers only 50% of the recommended intake of fiber. To overcome this, you can add certain foods that are high in fiber into your diet everyday.

Food below have sufficiently high fiber content and can increase your daily fiber intake.

1. Corn: a fruit bowl of corn, or about half the corn grain containing approximately 2 grams of fiber.
2. Black beans: black beans fiber is 15 grams per bowl. In addition, black beans are also a source of vegetable protein.
3. Avocado: two tablespoons of avocado contains approximately 2 grams of fiber, while the avocado contains about 10 grams of fiber.
4. Brown rice: fiber in every bowl of brown rice around 3.5 grams. Not everyone is familiar with the texture and flavor of brown rice, but the effort to familiarize themselves with this rice is very worth the benefits. In addition to high fiber, brown rice may lower risk of type 2 diabetes by 11% according to a study at Harvard.
5. Bread wheat: fiber content in whole wheat bread is much more than white bread. The amount of fiber in whole wheat bread is highly dependent on the brand of bread is eaten. On average 1 slice whole wheat bread contains fiber size was 2.2 grams.
6. Edamame: commonly found in Japanese food, edamame beans contain a lot of fiber and protein. ½ cup of edamame contains about 11 grams of protein and 9 grams of fiber.
7. Pear fruit: Just like other fruit whose skin is edible, pear is the most nutritious fruit and high-fiber when eaten with the skin. A medium-size pear contains about 5.5 grams of fiber.
8. Broccoli: This green vegetables contain beneficial nourish the digestive organs and a myriad of other health benefits. In addition to containing calcium, a bowl of boiled broccoli contains approximately 5.1 grams of fiber.
9. Apples: keep in mind when eating apples, the skin should also be eaten because this is where the high fiber content. A medium-sized apple contains about 4.4 grams of fiber.
10. Almonds: almonds have a high enough fiber content. but if consumed in excess, the intake of calories consumed will be high. So, consume within reasonable limits. A handful of almonds or ¼ cup is a measure that is fairly balanced, with a fiber content of about 3 grams and the amount of calories 170 cal.

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