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Digestive

Cleaning the outside of the body is a daily routine, so cleaning the inside of the body should also become routine. Eating the recommended daily amount of fiber, 25-35 grams, can help prevent certain digestive problems and help clean out the digestive tract.

Fiber is a non-digestible carbohydrate. There are two forms of fiber, soluble and insoluble, and they both can be found in fruits, vegetables, legumes and whole grains.

Insoluble fiber is important for preventing constipation by helping the food flow through the digestive tract. It also may prevent diverticulous. Insoluble fiber is cellulose and hemi-cellulose and can be seen in the peels or skin of fruits, vegetables and whole grains.

Soluble fiber forms a gel in the intestine, trapping bile and preventing the re-absorption of bile. It helps lower cholesterol and can be found in oat bran, rice bran and the meat of apples and pears.

Here are four ways to add fiber to a diet: Eat a variety of fruits and vegetables. Try to add colors to meals, such as leafy greens, yellow squash or red peppers or tomatoes. Eat whole grains. Look at the nutrition label. A good source of fiber has between 2-4 grams of fiber. Also, look at the ingredient list to make sure it reads whole grains. Include bran in the diet, such as bran cereals, oatmeal or wheat germ. Wheat germ or All-Bran can be added to salads or foods for extra crunch and fiber. Eat legumes because they are a good source of protein and fiber. Legumes include beans, peas, lentils and peanuts.

The information presented is for informational purposes only. The results reported may not necessarily occur in all individuals. Consult your doctor or health care practitioner for any health problem.

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