It's a well-known fact that incorporating enough fiber in your diet is
beneficial to your health. Dietary fiber not only prevents constipation, but
also lowers the risk of heart conditions. Such beneficial fiber can be found in
fruit, nuts, vegetables and whole grains.
Dietary fibers: the lowdown
Dietary fiber cannot be digested by the body, unlike fats, proteins and
carbohydrates. Fiber passes through the stomach to the colon. Fiber can be
divided into two types:
- Insoluble fiber. This type of fiber cannot dissolve in
water and helps eliminate constipation. Insoluble fiber can be found in various
foods such as nuts, wheat bran and a variety of vegetables. - Soluble fiber. Soluble fiber dissolves in water and
creates a material similar to gel. This is beneficial in the sense that it
lowers cholesterol. Abundant in peas, apples, carrots and barley.
Fiber is an important part of the day-to-day diet. Be sure to eat a variety
of types of dietary fiber to achieve the best health results.
Benefits of a high-fiber diet
The benefits of a diet rich in fiber are widely known. A few of these are
listed below:- Avoiding constipation. As fiber can’t be broken
down by the digestive system, they pass through the stomach unchanged right
into the colon. The fiber solidifies your stool and softens it. This helps
prevent constipation.
- Lower cholesterol levels. Fiber is known to help lower
the cholesterol levels. Eating oats, flaxseed and oat bran contribute to a
healthy cholesterol level. - Weight Loss. Fiber has a tendency to make you feel full
for a longer period of time after eating. This will prevent you from snacking
or overeating.
These are only a few of the benefits. Others include hemorrhoid prevention
and lowering blood sugar levels. Fiber intake per day
The recommended daily intake is 14 grams of fiber per 1000 calories. An
adult consumes approximately 2500 calories a day, which means that 35 grams of
fiber per day is the recommended amount. However, this may vary depending on
age, gender and build.
People who are not used to a fiber-rich diet may have difficulty adapting
their eating habits.
Build up your diet gradually and drink enough fluids to avoid problems such
as diarrhea and gas.
Plant foods such as fruits and grains are rich in fiber. Canned fruit has
the same amount of fiber as normal fruit. However, dried fruit loses fiber in
processing. Be sure to avoid removing seeds or peels from vegetables or fruit,
as these contain fiber. Another way to increase your daily fiber intake is by
switching to whole wheat bread instead of normal white bread.
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