Know high-fiber foods

Know the high-fiber food and try to use them in your diet. Help your body stay healthy, control your weight, and prevent type 2 diabetes by making sure you get enough fiber. Many people know that a high fiber diet is a way to support the digestive system, control weight, reduce heart disease, reduce the risk of colon cancer and type 2 diabetes. Foods high in fiber: peas, raspberries, avocados

Fiber includes soluble and insoluble fiber. Soluble fiber slows digestion, and also slows the rate at which glucose enters the bloodstream, thus helping to control blood sugar. Soluble fiber also absorbs water in the intestines and bulks up the stool, which can prevent diarrhea. Insoluble fiber adds bulk to food that is not digested, thus helping to increase feelings of satiety as well as bowel frequency. Meanwhile, insoluble fiber prevents constipation

There is a link between a diet high in soluble fiber -- found in foods like oatmeal, nuts, and legumes -- and a reduced risk of breast cancer. In a review published in April 2020 in the journal Cancer, 20 studies were reviewed, and the authors noted that people who consumed more fiber had an 8 percent lower risk of breast cancer compared to those who consumed less Placed

11 sources of high fiber food that you should eat

The U.S. Dietary Guidelines set the adequate amount of fiber at 25 grams per day for women and 38 grams per day for men. According to Harvard Health Publications, most Americans get only half of the recommended amount of fiber, with an average intake of 15 grams. To get enough fiber, get at least half of your cereal from whole grains. Eat the recommended five servings of fruits and vegetables a day. Eating high-fiber snacks, such as nuts, hummus, high-fiber cereal, or whole grain crackers, is another good way to add fiber throughout the day