(HealthDay News) -- Fiber -- derived from plant-based foods -- has a number of health benefits including aiding digestion, helping you feel fuller longer and helping to curb overeating, the American Academy of Family Physicians says.
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Depending on your age and gender, you should get between 21 grams and 38 grams of fiber daily.
Here are the academy's suggestions for getting more fiber in your diet:
- Eat at least 2 cups of fruit and 2 1/2 cups of vegetables each day.
- Eat whole-grain bread instead of refined white bread and brown rice instead of white rice.
- Read nutrition labels to find out how much dietary fiber is in your food.
- Add wheat bran to food such as cooked cereal, applesauce or meatloaf.
- Eat 1/2 cup of cooked beans, such as navy, kidney, pinto, black, lima or white beans.
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