We know that fiber is important, but how many fibers should we eat every day to protect your health? It may be more than you think.
This superstar nutrient helps to support healthy intestinal microorganisms, promote heart health, and control blood sugar.
According to Dr. Eric Topol, a famous heart specialist and longevity researcher, fiber -rich diets can prevent general chronic diseases, especially as we age.
TODAY.COM previously talked about the habit of following the daily health in his book, “SUPER Agers: Deasting-Based Jorge” with Topol.
Regarding his diet, the topol emphasizes vegetable foods, especially one nutrient, or more fibers.
Longevity Expert Today’s Tips: Aims for 25-30 grams of fibers every day.
“Healthy eating habits,” generally converted into a variety of diets full of vegetable foods such as fruits, vegetables, soybeans, whole grains, nuts and seeds, todo.com said.
What is this food in common? They are all equipped with good sources of fiber, and we all need more. Topol said, “The fiber is really big.
The fiber -rich Whole Foods is the basis of the Mediterranean diet and the topol is as follows. Med diet is regarded as one of the best meal patterns to promote well and to promote healthy aging.
Daily TOPOL aims to get 25-30 grams of fibers. Nuts and seeds are one of his favorite fiber snacks. In addition, protein and healthy fat are high.
Topol added, “I try to take as much fiber as possible.”
The recommended intake of fiber is about 14 grams per 1,000 calories. US Department of AgricultureE, depending on your body configuration and calorie requirements, you may need more.
Why is it important
Fiber helps our health in many ways. In addition to promoting regular bowel movements, fiber helps us feel full of feelings, slowing the absorption of glucose, lowering cholesterol, and supporting healthy hearts and metabolism.
Eating sufficient fiber is a key part in aging health and helps to prevent chronic and age -related diseases, Topol explained. This includes the increasing American colon cancer and the world’s No. 1 murderer heart disease.
no way 2019 meta analysis According to 185 studies, those who ate high fiber diets decreased 15-31% of all cause mortality, heart disease, type 2 diabetes and colon cancer compared to individuals with dietary diets.
Despite these scientific support benefits, most adults in the United States do not eat enough fiber. Typical American diets have low overall foods, and Topol considers the “opposite” of the fiber.
How to start
Do not reach textile supplements. First, TOPOL advised, emphasizing eating various vegetables, fruits, beans, whole grains, nuts and seeds. This food is not only a great source of fiber, but also rich in other important nutrients.
Add this high fiber food to your diet.
- sweet potato
- avocado
- Black bean
- ship
- Chick
- almond
- broccoli
- Lens bean
- Raspberry
Today’s expert tip The series is about a simple strategy to make life a little easier. From Monday to Friday, other qualified experts share their best advice on diets, physical strength, heart health, and mental health.
