Fiber, for whom and how much?

• April 20, 2024

Dietary fiber has several health benefits, such as maintaining digestive regularity , prevent symptoms of "irritable colon" and the constipation , in addition to controlling the levels of sugar and cholesterol in blood; but, do you know how much you should consume to enjoy these benefits?

In Mexico, the recommendation of dietary fiber for men is 35 grams and for women of 30, a day, and it can vary for each country in ranges ranging from 18 to 40 grams per day, as shown in the following table:

The dietary fiber recommendations cover the amount of total fiber that should be consumed in a day (it does not matter if it is soluble, insoluble, if it comes from legumes, cereals, fruits or vegetables).

A complete and varied diet that includes cereals with fiber, whole grains and abundant fruits and vegetables easily meets these dietary fiber recommendations.

If you do not have the habit of including enough dietary fiber in your daily diet, consumption should be gradual. Here are some practical recommendations to achieve it:

1. Eat cereals with fiber, for breakfast; bars and healthy drinks for the rest of the day.

2. Consume a fruit or vegetable at each meal of the day. It is generally forgotten to consume them, however, it is recommended that a portion (1 cup or one piece) of these foods be included in each meal of the day.

3. Healthy snack? It is the best time to choose a food that provides fiber (fruits and vegetables or cereals with fiber). Hydration. An important point for fiber to work better is to combine it with a constant water consumption.

It is a good time to make positive changes that offer multiple benefits to health, and start with a gradual consumption of dietary fiber is one of them. Always remember to consult with a specialist and visit www.allbran.com.mx for more information.

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