你每天吃够膳食纤维了吗?

Fiber in your diet is important to being healthy and offers a lot of benefits. Eat it in good health.膳食纤维对身体健康是重要的，它提供许多益处。吃了身体健康。女性们至少每天应摄取25克，虽然大多数人只吃到15克。

来源: Fiber: Are you Getting Enough? How to Get More (Infographic)

How to get more fiber in your diet

If you are trying to get more fiber into your diet, Jeffers recommends doing it slowly.

“If you’re starting to add fiber to your diet, you want to give your body a chance to get used to it. Initially, you may have more bloating or gas because you will have that feeling of fullness, but don’t let that discourage you,” Jeffers says. Over time, your body adjusts.

The following is a list of foods that can help you get enough fiber each day:

• ¾ cup raisin bran (5 grams)
• 1 red apple (3 grams)
• 2 slices whole wheat bread (3.2 grams)
• lettuce and tomato garnish (.5 grams)
• 1 cup air-popped popcorn (1.3 grams)
• 1 cup spinach salad (1.4 grams)
• 1 pear (4.3 grams)
• 1 cup cooked long-grain brown rice (3.3 grams)
• 1 cup cooked carrots (3 grams)
• 1 kiwi fruit (3.1 grams)

via: http://health.clevelandclinic.org/2014/03/fiber-4-reasons-its-for-you-infographic/