HUMAN NUTRITION

Detailed explanation-1: -Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Detailed explanation-2: -Soluble fiber, such as the beta glucan in oats, can help you feel full. It may also help release satiety hormones and delay stomach emptying ( 21, 22, 23 ).

Detailed explanation-3: -Pick the healthful trio. At each meal, include foods that deliver some fat, fiber, and protein. The fiber makes you feel full right away, the protein helps you stay full for longer, and the fat works with the hormones in your body to tell you to stop eating.

Detailed explanation-4: -Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. Children and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day.