How Much Chia Seeds Should I Eat To Lose Weight Fast Ways to Eat More Fiber

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Fast Ways to Eat More Fiber

Getting fiber in our body is very important because it helps prevent constipation and manage our weight. It can also help prevent certain diseases such as high cholesterol, diabetes, heart disease and some cancers.

The recommended amount of fiber needed per day is between 25 and 38 grams. Most people eat less than 15 grams a day. The Institute of Medicine recommends that men under 50 eat 38 grams and women 25 grams. Adults over 50, men 30 grams and women 21 grams of fiber.

There are two types of fiber, soluble and insoluble and both are good for you. Insoluble helps the intestines and colon function properly by hydrating and helping waste move through the intestines, which keeps you regular and less constipated.

Soluble fiber is digested slowly and helps lower cholesterol and helps keep blood sugar levels stable. Both insoluble and soluble fiber are important, and most high-fiber foods have both.

A lack of fiber in the diet can cause:

· Constipation; get hard stools. the fiber helps soften stool and helps move waste.

· Diabetes; fiber helps regulate unstable blood sugar

· weight gain; foods high in fiber help you stay full longer, which keeps you from eating more food.

· Cardiovascular disease; this can cause high cholesterol and heart disease. Soluble fiber found in oats, beans, and fruits and vegetables helps.

· Hemorrhoids; Hemorrhoids are inflamed veins that close off the anus and develop when pushing hard stools. Eating foods rich in fiber can solve the problem.

FAST WAY TO EAT MORE FIBER:

Adding fiber to your diet can be as easy as 123, here are some easy ways to add it to your diet.

1. Flax flour; they come in different colors, tan, brown and golden, they are a good source of omega 3 fatty acids and fiber.

2. Chia seeds; one ounce of chia seeds has 11 grams of fiber, it is also rich in antioxidants, proteins, vitamins and minerals.

3. Hemp seeds; they are a good source of both soluble and insoluble fiber and have many more benefits, they are a good source of healthy fats and proteins

4. Cereals; Ezekiel4:9 Sprouted Whole Grains, Golden Flax, Cheerios, Kashi Whole Grains, General Mills Fiber One etc.

Other ways to add fiber to your diet:

The best way to get your fiber is through foods, fruits and vegetables. Below are foods rich in fiber.

1. Oats; it’s one of the easiest ways to include fiber in your diet

2. Fruit; berries, avocados, pears, bananas, apples, oranges, papayas etc

3. Vegetables (cooked); cabbage, peas, green beans, cabbage, Brussels sprouts, sweet potatoes, etc

4. Beans and Legumes (cooked); soybeans, lentils, pinto beans, pinto beans etc.

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