6 ways to help you benefit from fiber

Fiber has many health benefits, as it contributes to slowing the absorption of fats in the blood, and thus protects the patient from high cholesterol in the body, in addition to slowing down the absorption of sugar in the blood, which helps to protect the patient from disturbance in his blood level.

In the following lines, the "consultto" reviews ways to benefit from fiber, and how to add it to foods, according to the "verywellhealth" site.

1- Add vegetables to the soup

Vegetables are a great source of fiber, as they contain both soluble and insoluble fibers in water, both of which contribute to improving colon movement and promoting bowel health, which helps eliminate waste and fight constipation.

Some of the best vegetables to add are carrots, artichokes, cabbage, and beans.

2- Eat salad with meals

Since vegetables contain a high percentage of fiber, you must make sure to eat them through the salad with all meals by cutting vegetables such as cucumbers, carrots, tomatoes, peppers, onions, leafy greens, and beets, as this contributes to enhancing the digestion process, and a feeling of satiety and fullness As well as reducing the absorption of sugar in the blood, as well as fats, thus preventing weight gain.

3- Eating fruits

Fruits are not less than vegetables in that they contain fiber, so it is preferable to eat them an hour before a meal, or two hours later, to achieve the greatest benefit from the fibers in them, and among the best fiber-rich fruits are papaya, kiwi, pineapple, apples, and pears.

4- Eat the seeds

The seeds also contain a good amount of fiber, most notably flaxseed, which provides a great combination of both soluble and insoluble fibers and is an excellent source of omega-3 fatty acids, which appear to be beneficial in reducing inflammation.

Chia seeds are also a good source of omega-3 fatty acids, in addition to being a good source of fiber, and you can add them to smoothies or salads.

5- Irritable bowel syndrome and fiber

If a person suffers from Irritable Bowel Syndrome, there is no need to fear fiber, but foods that contain fiber should be gradually eaten, to reduce the risk of exposure to increased gas and bloating, while taking into account drinking adequate amounts of water.

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