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how to increase l’ intake of fiber

dietary fibre is incredibly important. A diet rich in fibre helps protect against heart disease, diverticulitis and other digestive disorders. It can also help to reduce the risk for type 2 diabetes and can help control weight. There are two main types of fibre: soluble and insoluble. While the soluble fiber can help reduce blood cholesterol and sugar levels in the blood, the insoluble fiber helps your body in digestion and also prevents constipation. Unfortunately, most of us do not approach to meet l’dietary intake recommended. Let’s see together, so how to increase l’ fibre intake:

peas are highly useful for your health thanks to their high fiber content. In addition to the fiber, peas contain protein and various vitamins and minerals such as phosphorus, potassium, calcium, molybdenum and manganese. The fiber of the peas is useful in treating digestive disorders. Moreover, it is useful to reduce levels of cholesterol in the blood , reduce the risk of cancer, regulate blood sugar levels, improve heart health, promote weight control and much more. Lentils are rich in dietary fibers, both the types soluble and insoluble. Have a significant amount of protein and are a’healthy alternative to animal sources of protein. They also contain folate, magnesium, iron, and zinc. Furthermore, they provide antioxidants, such as vitamins A and C. lentils are used to facilitate normal movements of the’intestine, help prevent constipation and to reduce the risk of colon cancer. They can also help to control the levels of glucose in the blood, levels of cholesterol, l’appetite and reduce the risk of diabetes. Also the lima beans are rich in fiber insoluble and soluble. Are also excellent sources of antioxidants and vitamin B6, thiamin, pantothenic acid and niacin. These beans also provide several minerals, including manganese, iron, folate, magnesium, potassium and phosphorus. Also, they are a good source of carbs but without the negative effects of sugars. The artichokes have a rich content of fiber. One of the main sources of fiber found in artichokes is l’inulin which is a prebiotic. L’avocado is another fruit rich in fiber that you must include in your diet to keep your digestive system healthy and lower the level of cholesterol, improve the health of your heart , promote weight loss, regulate your blood sugar and much more. When it comes to fruits rich in fiber, raspberries are perfect. Some fibers are soluble fiber in the form of pectin, which lower cholesterol. Being high content of fibre, the chia seeds help to promote regularity of the’intestine. Eat the chia seeds on a regular basis can help provide a boost of energy , weight loss and protect against diabetes, liver disease, and heart disease.

 

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