To reduce your risk of getting diverticulitis, you should try and add high-fiber foods to each meal. Aim for up to half your plate to contain some fiber-rich food. However, be careful about eating a lot of fiber at once. Overdoing it can cause gas, bloating, diarrhea, and abdominal cramps as your gut bacteria try to process all the new fiber. These problems go away after a while as your digestive system gets used to the higher fiber levels, but you can avoid them by adding extra fiber gradually to your diet. For example, try to add just one more serving of a high-fiber food to your daily diet for a week, then see how your body feels. Give yourself another week, if needed.
Eat more fiber. You’ve probably heard it before. But do you know why fiber is so good for your health? Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer. Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks. Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve. The amount of soluble and insoluble fiber varies in different plant foods.
So you heard fiber is good for you but you are trying to control your carbs. Yes fiber is a carb and because of that it often gets grouped with carbs for a bad rap. Fiber has so many health benefits including glycemic control. Fiber helps to slow down the rise in glucose after eating. Fiber comes from plants so that means fruits, vegetables, legumes, whole grains, nuts, and seeds. And when you eat more plants you also get more phytonutrients which help to prevent disease. Here are some easy ways to eat sneak in more fiber. So now you have new ideas but you might be thinking increasing fiber intake means increasing your total carbs. Instead think about changing where your carbs are coming from. Swap out some lower fiber carb choices for some higher fiber ones.
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