AOL Latino

Nutrition experts recommend that adults consume 25-35 grams of dietary fiber daily. Some even recommend 35-45 grams of fiber daily. Dietary fiber speeds up the time required to digest food and expel waste and harmful toxins.

There are two types of dietary fiber, soluble and insoluble. Soluble fibers bind dietary cholesterol and carry it out of the body and help to stabilize blood sugar by slowing the release of sugar into your bloodstream. Soluble fiber-rich foods include oatmeal, oat bran, flax-seed, beans, strawberries, citrus fruits, and apples.

Insoluble fibers help decrease the time that the body is exposed to harmful substances, by speeding up the body's elimination process. Insoluble fiber are found in wheat bran, whole grain products, brown rice, nuts and in cellulose's from vegetables and fruits. Therefore, a fiber-rich diet containing more than 25 grams, can help prevent constipation, irritable bowl syndrome and may decrease the risk of developing diseases of the colon, including colon cancer. Dietary fiber may also help protect against diabetes, heart disease and high blood pressure, and lower your cholesterol.

Hugs ~ Pilar