High Fiber Foods for Healthy Results
To remain healthy, we need at least 25 to 30 grams fiber in our meals each day. But studies show that in US and other modern countries of the world, average intake of fiber per person is not more than 10-12 grams. Low- fiber diet can cause numerous diseases like constipation, heart disease, colon cancer, high blood pressure and hemorrhoids. Adding dietary fiber wisely to your daily meals can give you lots of benefits.
What is Dietary Fiber?
Dietary fiber, which is also called roughage or bulk, consist of all parts of plant food that our body is not able to absorb or digest unlike other food groups like protein, fats or carbohydrates. It passes to our stomach and small intestine almost unchanged.
Dietary fibers are both soluble as well as insoluble. Insoluble fiber increases stool bulk and largely benefit those who suffer from constipation or irregular bowel movements. Wheat bran, nuts and some vegetables are a great source of insoluble fiber. Soluble fiber dissolves in water and softens stool, forming a gel like material. Grains like barely, oats, and flaxseeds are a good source of soluble fiber. Some fruits and vegetables also contain soluble fiber.
Benefits
Eating fiber rich food will not only relieve you from constipation, but it can also decrease the risk of high blood sugar, colon cancer, diabetes, heart disease and obesity. This type of food eliminates harmful toxins from our body. Since dietary fiber makes us feel fuller, and is not easily digestible, weight loss is an added advantage.
A fiber rich diet can improve all segments of our digestive system. We take more time to chew these fibers because of which the flow of salivary and gastric juices increases and help to decrease dental plaques and decay as well as reduces the intake of calories as they satisfy our appetite quickly. As a result we can maintain our body weight easily.
The digestion and absorption are also improved by high fiber diet because our stomach empties at a faster rate. Soluble fiber lowers cholesterol by removing bile acids and decreasing intestinal absorption of fatty acids and cholesterol. High fiber diet can prohibit blood clotting and hence reduces the possibility of heart attack.
While making changes in your diet, just add high fiber food, few grams at a time so that your intestinal tract can adjust them and work for your good health.
