How to include more fiber in the diet?

Maybe part of you can not lower the tummy for more diets and exercise that you do, it's because your daily consumption of fiber is not enough, since you need to include at least 40 grams of fiber a day so that you digestion be healthy

It sounds complicated, but for that, the Doctor Luis Berumen , a specialist in Gastroenterology and Proctology, talked to us GetQoralHealth, how can we consume high-fiber foods in a simple way without failing in the attempt.


It is not enough to eat a bar with fiber a day, or a bit of cereal, you need at least 40 grams of fiber per day, divided into different foods; a bar barely gives you between 7% to 10% of the recommended daily intake "

You can also see: 10 foods rich in fiber


How to include more fiber in the diet?

The first thing is to know that to eradicate constipation We need to improve eating habits gradually and permanent , in addition to drinking lots of water. It is recommended to start with a third or a half cup of whole wheat cereals a day and gradually increase, since at the beginning we can feel that we fall heavy.

The wheat bran It is the favorite cereal to treat constipation, since it has been proven that consuming 45 gr . of unprocessed bran a day, the weight of fecal matter doubles and improves the digestion . A spoonful sprinkled in your breakfast will be ideal.


Foods to include:


  1. Wheat bran or rice bran
  2. Processed bran cereals
  3. Wholemeal bread
  4. Legumisosas, like beans, or nines
  5. Nuts and berries
  6. Carrots
  7. Leafy vegetables such as spinach, lettuce, watercress
  8. Apples, oranges, pineapple


Take into account that ...

The coffee is another one laxative relatively fast, because it generates contractions in the motility stomach, a few minutes after drinking; Laxative action is more effective in women than in men.


In general this is not recommended much, because we accustom the organism to work only in this way and the day you do not take it, it is much worse, it is also irritating to the colon "

Finally, Dr. Berumen reminds us that the fiber It is also effective in reducing levels of cholesterol in the blood and maintain the levels of glucose

Just remember, that each organism is different and the quantities of food to be consumed in the diet, may vary depending on sugar intake, flours or gluten.  


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Video Medicine: Optimize Your Fiber Intake (December 2022).