Adding dietary fiber is easy.
Dietary fiber is a component of cell walls derived from plants that we eat. The body does not have digestive juices to digest it (but it may digested by bacteria in the large intestine), so it remains in the intestines and holds water, making the stool not hard and easier to excrete. It helps absorb waste and toxins from the body.
In particular, toxins that can cause colon cancer, dietary fiber is found in a lot of mature vegetables and fruits, especially rice bran, wheat bran, corn, nuts, etc.
Increasing your fiber intake can easily done by switching to eating brown rice. Which provides 5-6 times more fiber than white rice.
In addition, you should eat vegetables and fruits every day to get more dietary fiber and also get important beneficial substances that are ทางเข้า ufabet in vegetables and fruits. However, eating more dietary fiber in the early stages, people who did not like to eat vegetables and fruits before may have problems with bloating, stomach tightness or stomach pain. This problem generally occurs in the short term. It can solved by increasing the amount of vegetables and fruits little by little and drinking more water. Give your body time to adjust and the symptoms will go away.
Whole Grains: Choose whole grain breads, pastas and brown rice in place of refined white varieties. Try whole grain crackers with hummus as an afternoon snack and look for whole grains as the first ingredient when buying cereal. When buying whole grain products. Always read the nutrition facts label and look for at least 3 grams of fiber per serving.
Beans and legumes: Beans versatile and can use in many ways. Add beans to your diet by including them as your protein in salads and soups. Beans also make great dips including white bean dip and hummus. Have you ever thought to try roasting chickpeas in the oven for a delicious crunchy snack?