Heart Health : benefits of fiber

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Benefits of Fiber

What you need to know about Fiber


The Doctor gave instructions to start a high fiber diet. Why? How can I eat more fiber?

Eating a high-fiber diet that includes at least 25 g of fiber and drinking water up to 1.5-2.0 L a day may help lower your LDL or bad cholesterol which increases the risk for diseases.

A fiber-rich diet can lower the risk of heart attack by up to 36% and the risk of type 2 diabetes by up to 30%. You can find fiber in cereal grains, fruits, vegetables, and dried beans, peas, and legumes.

Fiber Content
Mung bean (Munggo) 26.9 g/ 100 g
Soya bean 38 g/ 100g
Peanut 9 g/ 100 g
Pole sitaw 20 g/ 100 g
Cowpea (Kibal) 29.5 g/ 100 g
Chick pea (Garbansos) 24.9 g/ 100 g
Green pea 27.6 g/ 100 g
Lima bean 17.7 g/ 100 g
Pigeon pea 19. 4 g/ 100 g
Kamote 3.2 g/ 100 g
Gabi 9.5 g/ 100 g
Potato 4 g/ 100 g
Tugi 7 g/ 100 g
Ube 7.4 g/ 100 g
Cassava 3.2 g/ 100 g

My Mother has diabetes she does not experience constipation. Why did the doctor recommend a high fiber diet?

High fiber diet is recommended to lower the risks for…


Fiber Guide

“I don’t eat root crops and legumes. What is the fiber content of some common foods and other nuts I see in the grocery store?”

From the list, try to make a daily menu that follows the dietary fiber recommendation of 25 grams per day.

Refer to this guide when shopping and preparing for food.

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