Fiber plays a crucial role in maintaining health, aiding digestion, and preventing various diseases. There are two types of fiber: soluble and insoluble.
- Soluble fiber dissolves in water, forming a gel-like substance that helps lower cholesterol and stabilize blood sugar levels. Sources include oats, beans, apples, and citrus fruits.
- Insoluble fiber does not dissolve in water but is essential for improving bowel movement and preventing constipation. It can be found in whole grains, vegetables, and nuts.
Nutritionist Ana Todorović emphasizes that adequate fiber intake may prevent heart disease, type 2 diabetes, obesity, and certain cancers. The recommended daily intake is about 25 grams for women and 38 grams for men, though many consume significantly less.
Here are some fiber-rich recipes:
- **Berry Chia Smoothie**: Blend 1/2 cup of berries (raspberries, blueberries, blackberries) with 1 tablespoon of chia seeds until smooth. Serve immediately.
- **Avocado Toast**: Mash avocado on a slice of bread, layer with spinach, tomato, and red pepper, drizzle with olive oil, and season with salt and pepper. Serve immediately.
- **Nutty Rice Salad**: In a large bowl, mix cooked rice, nuts (walnuts, almonds, hazelnuts), tomatoes, cucumbers, and parsley. Dress with olive oil and lemon juice, season to taste, and serve as a light meal.
- **Avocado Egg Toast**: Mash avocado with salt and pepper. Cook eggs as desired (poached or fried in olive oil). Spread avocado on toasted bread, top with eggs, and sprinkle with pumpkin seeds. Serve immediately.