The right amount of fiber to consume per day should be between 20 and 40 g to regulate bowel function, reduce constipation, fight diseases such as high cholesterol and help prevent bowel cancer.
However, to reduce constipation it is necessary, in addition to ingesting high-fiber foods, to drink 1. 5 to 2 liters of water a day to facilitate the removal of faeces. Fiber also helps reduce appetite, so it is a high fiber content. Diet also helps you lose weight.
To find out what to eat with a high-fiber diet, see: High-fiber diet
To eat the recommended amount of fiber per day, it is necessary to eat a diet rich in fruits, such as passion fruit, vegetables such as cabbage, nuts such as almonds and legumes such as peas. Here’s an example of foods you should add to your diet that provide the right amount of fiber per day:
Another option to achieve daily fiber recommendations is to follow a diet in 1 day, for example: juice of 3 passion fruit all day 50 g of cabbage for lunch with 1 guava for dessert 50 g of black-eyed beans for dinner.
In addition, to enrich the diet in fiber, you can also use Benefiber, a fiber-rich powder that can be purchased from pharmacies and can be mixed into water or juice.
For more information about high-fiber foods, see: High-fiber foods.