Fill your body with fiber!

Consuming foods rich in fiber not only prevents or reduces constipation, but helps maintain a stable weight, as well as reduce the risk of diabetes and cardiovascular disease, according to specialists from Mayo Clinic

Fruits, vegetables, whole grains and legumes are the main foods where you can find fiber naturally, which you can combine to create dishes of your liking such as the following:

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Fill your body with fiber!

1. Eggplant roasted with spices. Place the vegetable slices on a grill for five minutes. Place on a plate and bathe with the following sauce:

In a pan place mustard seeds, ground cumin, ground coriander, curry powder, ground ginger, ground nutmeg, clove powder and season for 30 seconds. Add the onion, tomato puree, garlic and vinegar.

2. Artichoke dip. Place artichoke hearts, black pepper, chopped spinach, chopped thyme, minced garlic cloves, chopped parsley, cooked white beans, Parmesan cheese and sour cream in a mold. Bake for 30 minutes. Serve with whole grain bread or raw vegetables.

3. Smoothie without lactose. Cut one cup of soy yogurt, one cup of soy milk, one medium banana, two tablespoons of wheat germ. Pour into a glass and drink immediately.

4. Bread with avocado. This fruit is a very good source of fiber. In a whole grain bread place some slices, add a few slices of tomato and sprinkle some oregano.

5. Tuna salad with beans. In a large bowl, mix cooked beans, pickled cucumbers, thin slices of red onion, two tablespoons of red wine vinegar, pepper powder, tuna and chopped fresh parsley.

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The World Health Organization (WHO) recommends consuming at least 25 grams of fiber daily to enjoy benefits such as maintaining stable intestinal health, reducing cholesterol and blood sugar levels, as well as achieving a healthy weight.

In addition to eating foods rich in fiber, remember to drink at least two liters of water for your body to eliminate all toxins that may harm it. And you, how many grams of fiber do you consume per day?

Video Medicine: Get Heart Healthy with Soluble Fiber (December 2022).