Jakarta, CNN Indonesia —
Fiber is an important nutrient for the body. Research has shown that a high-fiber diet can improve heart health, relieve GI problems, and improve the appearance of your skin.
According to Joanne Slavin, a professor of food science and nutrition at the University of Minnesota, high-fiber foods also provide good bacteria in the gut, which helps prevent harmful inflammation in your body that can lead to disease.
“And fiber helps support your immune system,” says Slavin, as quoted by Shape.
Therefore, it is necessary to consistently get enough fiber in your diet to reap the benefits.
According to Slavin, most people consume about 15 grams of fiber a day, but you should get 28 grams.
Here’s how to add fiber to your plate.
1. Peanuts
Nuts are one of the simplest high-fiber foods to add to your diet. One cup of beans has 14 to 19 grams of fiber, which is 56 to 76 percent of the daily value, says nutritionist Alexander Miller.
Take advantage of their fiber content by including nuts in one or two meals. You can add it to salads and eat it on a plate with or as a substitute for rice.
2. Process the orange peel
Don’t throw away the orange peel, clementine, or grapefruit. Instead, pat dry, then puree the rind in a blender or food processor until it becomes a powder.
Add a spoonful of the powder to your smoothie, yogurt, or tea. This trick not only increases your fiber intake, it also helps reduce food waste.
3. Add small pieces of onion to tomatoes
Let it be a little, but it helps.
“Don’t overlook simple things like adding chopped onions to your plate,” says dietitian Roseanne Rust.
Onions, for example, contain inulin, a soluble fiber that helps stimulate the “good bacteria” in your gut.
When you’re making a salad or sandwich, check your fridge shelves and add any veggies you can find — even one cherry tomato is better than not eating a high-fiber meal.
4. Avocado
According to Miller, one avocado contains 18 grams of fiber. Slip a slice of this high-fiber avocado into your sandwich.
In addition, you can also cut into pieces and add to a smoothie, or puree with lemon juice and salt for a fibrous salad dressing.
Better yet, eat avocado with eggs or vegetables.
5. Stay hydrated
Although not fiber intake, but maintaining fluid intake is the key to properly processed fiber in the body.
“Fibre works best when the body is well hydrated, because water helps fiber move through the digestive system,” Miller says.
So to get the nutritional benefits, drink at least one glass of water for every fiber-rich meal you have.
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