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What is your fiber intake per day? The answer is: maybe not enough. Currently, the recommended daily fiber intake is 30 grams. "Fiber is a forgotten food," said an expert. "Unlike carbohydrates, protein and fat, people don't pay much attention to fiber. But from a medical point of view, fiber is very important. If the intake is not enough, you will There are a lot of health benefits missing. "When ingesting a high-fiber diet, it is important to drink plenty of water to help the food pass through the body system and avoid accumulation.

Fiber Reduces Your Risk of Cancer
Fiber helps the body system to run smoothly, but it does not reduce the risk of constipation. "High-fiber foods are associated with lower risk of bowel cancer," Dr. Ranj said. "The more fiber you consume, the faster the system works. We assume that some excreta is harmful to the human body, so staying in the body for too long may increase our risk of bowel cancer."
Fibre Helps Your Heart
'a high-fiber diet can reduce the risk of heart disease and type 2 diabetes,' says Dr. Ranj.It is said that soluble fiber (fiber that absorbs water, such as oatmeal) helps to reduce 'bad' cholesterol levels and increase insulin resistance.

Fiber is Good for Weight Control
Fiber can make you feel full, but it's just one way that helps you slim down. "Fiber helps keep your blood sugar stable and definitely suppresses your addiction," Dr. Ranj said. 'Fiber also increases the number of beneficial bacteria in the body, and more and more studies have shown that this can affect metabolism and control weight. '
How to Eat More Fiber
It is not difficult to reach the recommended daily dose to fill the average fiber gap of 12 grams, Dr. Ranj said. 'Just do some simple changes. 'The easiest way is to change your breakfast. Perhaps you can try a bowl of cornflakes (2.1g fiber per 40g) and a cup of apple juice from concentrate (less than 0.5g) for your breakfast.
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