High fiber foods are nothing but blessing from the almighty. The benefits of high fiber foods cannot be expressed in number. When you eat plenty of high fiber foods,your food moves properly through the intestine. It is beneficial for heart disease, colon cancer, obesity etc.
Every woman needs 25 grams of fiber per day but men needs 35-40 grams per day. Although average consumption of high fiber foods is 15 grams per day. Therefore, it has to be increased to protect related disease.
Each ear of corn contains 2 grams of fiber. At the same time, it is low calorie. Therefore, if you are worried about gaining weight then you do not need to be concern any more.
Fiber in avocado depends on its type. Amount of fiber differs from green to smooth skinned, smaller darker and dimpled avocado. Avocado contains healthy fats. This fat is beneficial for reducing cholesterol and heart disease.
Depending on types of berry, the amount of fiber vary. Blackberries increases bone density and protects skin. Blackberry contains 7.6 grams fiber and raspberry contains 8 grams fiber.
Coconut is high source of fiber. We can use this in dishes. You use it in sweat as well as in spicy dishes. So you can consume it in varies way every day. Every cup of coconuts serve 7.2 grams of fiber.
It is not very difficult to find peas year round, as it can be store in freeze. You will never be in want of peas over the year. Peas can be add in soups and different of salads to bring variety in dishes. 8.6 grams fiber is found in every cup of peas.
Pumpkins, acorn squash, spaghetti squash are good source of nutrients as well as fiber. Roasted squash can be substitute of potatoes.
It is not only rich in fiber but also works as antioxidants. It reduces the chance of cancer. In every cup of Brussels sprout 7.6 grams of fiber is found.
There are various types of nuts that are full of fiber. Although the amount of fiber comparing with other source is low. However,it contains lower calories so the chance of being fat is low.
If you are suffering from magnesium deficiency then quinoa is the best source to remove it. At the same time it is one of the. It is easily digestible. You will get 5 grams of fiber in every cup of quinoa.
You can eat raw turnips or cooked. The taste varies with the cooking style. It has profuse amount of fiber. You will 9 grams of fiber in every cup of turnips.
Everyone should take certain amount of fiber. High fiber foods helps to increase good bacteria on the other side it helps to remove harmful bacteria.
How Does Fiber Work in The Body?
You may have been advised many times to eat green leafy vegetables by your elders. Parents are often seen struggling to feed their children vegetables. It is really a tough job to feed vegetables to children. As the taste of it is insipid and boring to most of the people. But the benefits of vegetables are an element that is mostly found in it. The magical element is fiber another name is roughage. It is a filled with carbohydrate which our body cannot digest even absorbs nutrition from it.
Types of Fiber Foods
Fiber foods are classified into two major classes. These are soluble fiber and insoluble fiber.
Soluble fiber normally melts in water. It reduces glucose and blood cholesterol level. Apples, psyllium, citrus, beans, carrots, oats, peas, and barley are very good source of soluble fiber. Insoluble fiber helps to move foods through intestine very smoothly. So bowel movement remains regular. Insoluble fiber is found in nuts, beans, potato, cauliflower, flour etc.
What Fiber Does in Our Stomach?
There are many good bacteria in our stomach. These good bacteria keep track on bad bacteria. Fiber rich foods increases the number of good bacteria and boosts immune system. Soluble fiber slows down the rise of blood sugar level. Therefore, when you eat soluble fiber rich foods it delays rise of blood sugar level. It helps to protect type 2 diabetes. Soluble fiber also lowers cholesterol level by decreasing low-density lipoprotein. High fiber foods feels you full for longer period. High fiber foods make foods bulkier without bringing any extra calories. As a result, body reduces stored fat. At the same time decrease the chances of diverticular and hemorrhoids. It makes stool soft. Consequently, it passes very smoothly through our intestine. On the other hand, if you have liquid stool fiber also absorbs water and makes it bulkier.
In stomach, fiber takes bulky shape and moves very fast out of the stomach but if it is accompanied with fat, protein or insoluble fiber then it may be slow. Particularly viscous fiber slows down stomach emptying process. In the small intestine, the situation remains same. In the colon, water is separated and ruminants moved through toilet. But before this there is a game played between good and bad bacteria in the colon. In this stage, more nutrients are absorbed into the blood stream. Along with this incident, good bacteria remove bad bacteria that causes salmonella. At the same time good bacteria lowers toxins.
The most health friendly fiber is soluble which is most found in berries, flax seeds, apples, pectin’s etc. insoluble fiber is not supplied to the stomach that is why it is not available for fermentation. But it is also necessary for healthy colon. It helps to occur fermentation process all along the colon until the end part of colon. It helps to prevent colon cancer. If body do not get insoluble fiber then the fermentation process take place in beginning part of the body.
Dietician suggest taking fiber along with balanced diet. It is recommended to take natural source of fiber. But don’t take processed fiber rich foods. If you have any issues, relating with bowel movement you should consult your doctor.
Importance of Fiber in Your Diet
We are already well known with fiber and its versatile health benefits. It is bearing a lot of health benefits comparing to other nutrients do.so it is very crucial to have a recommended fiber intake in your diet to give a perfect healthy balanced diet every day. It is better to shoot for 30-gram fiber every day to have a perfect fiber support. But most of them time it is observed that people having very less fiber that regular demand and almost having no fiver sometimes. Trying to stay fit without having minimum fiber in your diet is very weird thinking.
Sources of Fiber
Fiber from natural sources is better selection to get fiber intake in your diet. Though most of us wish to go for medication to get their daily fiber intake easily, it is wise choice to get it from natural sources than that of from its artificial one. Basically fiber is come from natural plants. On the other hand, such foods like-animal meats and dairies have no fiber to meet up your fiber demand.
Classification Fiber and Their Mechanism
Fiber are basically of two types, one is soluble and the other is insoluble. Soluble fiber is called digestible fiber and the insoluble fiber is called indigestible fiber. But both fiber are equally important for your health. Because they are different on their way to benefiting you.
Soluble fiber aids to keep your blood cholesterol in a normal range and at the same time helps to create a gentle exit to pass your waste very smoothly.
On the other side, insoluble fiber has straight passages allowing other foods to pass smoothly through your digestive system
Health Benefits of Fiber
I have previously mentioned that dietary fiber has multiple health benefits on our health. Let’s have a look here some the common benefits they often do for us.
- The chief most benefit of fiber is keep our digestive system go well.it is very useful in normalizing the movement of bowel and reducing the probability of inflammation in bowel. That is because you need enough fiber to have a secure bowel regularity.
- If you want to have a healthy colon, fiber may have the ability to give that support.
- Fiber-enriched foods help you stay in healthy weight zone. We know that, fiber takes time to chew well and eat. Its nature to make you feel full quickly so that you are bound to eat less. It has another quality to keep you fuller, so you will not feel hungry like anything to eat longer.
- It has the ability to decrease the bad cholesterol levels in short (LDL) which your body absorbs. As a result, you may escape from some of the life threatening diseases like-heart attack, Stroke etc.
- It is also help in reducing health hazards like-diabetes, some sort of cancers etc.
- Soluble is very effective in keeping blood sugar in control.
- Highly fiber-enriched foods have the capacity of lowering nearly 40 % risk of heart attack.
- According to researchers, every 7 grams increase in daily fiber has the ability to decrease the risk of stroke nearly by 7 %.
- Psyllium husk fiber has the ability to cure different types of skin diseases like-acne, rashes so on.
- Insoluble fiber has a specialty in reducing the probability of diverticulitis. It is an irritation of polyps in human intestine by forty percent.
- Fiber may help you get rid of the irritation of irritable bowel syndrome in short (IBS).
- Highly fiber-enriched diets can be a good fellow in reducing the risk of hemorrhoids also.
- Fiber has the ability to help regulate blood sugar so that you may be escaped from some sort of Gallstones and kidney stones.
In short, the important of having fiber in your diets is a very important issue to discuss. So far you may already come to know that how important is to have enough fiber in your diet. Without bringing enough fiber in your diet, you may not be possible to escape from some sort of problems mentioned above. Finally, I would like suggest you that bring enough fiber in your diet by consulting your doctor or dietitian that how much is perfect for you.
How to Increase Fiber in Diet
Fiber is thought one of the most important nutrients for human body. It is very crucial to have enough fiber in your body to keep it balanced. With many health benefits, it does multiple tasks for your body. To mention some of them, lowering the risk of diverticular disease, heart disease, diabetes, constipation, bowel cancer, and colon cancer come first. It is also helpful in reducing cholesterol, keeping blood sugar in a recommended range, and losing excessive weight. The foods have more fiber in them always help to lose weight due to their slow digestion pace that help you feel full for longer time. Depending on the importance of fiber, you need to increase your fiber intake in your diet.
Things to Follow up to Increase Fiber Intake in Your Diet
Thought fiber is very important for your health, you cannot increase it all on a sudden. To increase fiber in your diet you need to go through under some procedures.
Here are some technics given below that may help you increase fiber intake in your diet gradually.
Looking for Different Sources
It is difficult to have all fiber you need from a single source. We know that fiber are mainly of two types.one is soluble and the other is insoluble. Both of them are equally important. Depending of its types, you need to figure out the sources for both of them.
You can get soluble fiber from beans, peas, oats; fruits etc. that help you feel full for long time. On the other hand, vegetables, whole grains etc. are considered as the source of insoluble fiber that help your digestive system go smoothly. There is an exception in case of some foods that have the both fiber in them too.
Whole Grain Give You More Fiber than a Refined-Carbs
Giving priority on whole grain over refined carbohydrates is a wise decision to increase the amount of fiber in your diet. As a natural source of fiber, it does the best job for increasing your fiber intake in your diet. Looking for some ingredients on foods label like-barley, hard red winter wheat, whole wheat, oats, rye, brown rice, buckwheat, millet, oatmeal, etc. help you identify whole grain.
Your First Meal Should be High in Fiber
As a first meal of the day, you need to ensure an amount of quality fiber in your breakfast.it is ideal to have minimum 3 g of fiber from each serving of whole weight toast in your breakfast cereals. You can also ensure your morning fiber from berries have much fiber in them. Thus, you can ensure your breakfast having fiber every day.
Have Highly Fiber-Enriched Foods During Middle of the Day
At the middle of the day, you can meet your hunger with the boost of a high-fiber snack. During the time, you can get it from granola bars, whole grain crackers and homemade trail like-mixed nuts, apricots or from dried figs as well.
Role of Fresh Fruits in Increasing Fiber Intake
Bringing more fresh fruits is one of the simplest way to increase fiber intake in your diet. Whatever the system it is to add more fruits rich in fiber it does not matter. The only thing is to confirm that you need to increase fiber in your diet. Foods like –berries, pears, oranges, apples are always hinge in fiber.
The way Legumes Works in Increasing Fiber
Legume is considered as one of the best source for fiber. But, not every legume has equal amount of fiber. Some of them have low and some are high in fiber.so you may give importance on eating high-fiber legume to increase fiber in your diet. Some of the high-fiber rich legumes are-peas, beans, lentils etc. You can eat legumes in different ways. You can mix them with salads, casseroles, soups or sometimes you can make some tasty recipes by pureeing them.
Discover the Foods Around the World
Going around the world can be another way to discover the high fiber foods. Because high-fiber foods are not grown equally in every region of the world. By making trips around the web, you may be able to know about the countries’ foods having more fiber easily.
For example- you may find more fiber in Mexican, Middle East, Mediterranean regional foods. Some of the appealing foods having more fiber are-hummus, bean salads, whole wheat couscous, black beans burritos etc.
Try to Stay Hydrate
Make sure, you are having enough fluids to escape from such a health problem like- nausea or constipation.as you are on a plan to increase your fiber intake in your diet, you are to drink plenty of fluids to keep balance. You may be hear that fiber works as same as sponge does.it usually pulls water in the intestine. So to stay hydrate you need to drink minimum 8 glasses of water every day.
In a word, to get fiber intake increased in your daily diet, you don’t need to be crazy at all. If you can be a little innovative then you can do it easily, I think. You even don’t need to make a revolution to achieve it. Following a pre-plan, bringing some new additions to your grocery list can easily meet up your daily need for fiber. Remember “slow and steady wins the race”!
You definitely need to consult your doctor or health care provider before reaching at any decision.
How Much Fiber do You Need to Lose Weight?
When you are involved in weight loss program, you must have been advised from your friends to eat fiber rich foods. In a study it is found that people who add more fiber rich foods keeping other foods unchanged loses more weight than before. It is not only helpful for losing weight but also easy to follow in long term. Before I describe how much fiber we should eat for losing weight, it is necessary to have what foods are called fiber.
What is it?
Fiber rich foods is basically carbohydrate that is mostly found in plant based foods like fruits, vegetables, grains etc. normally our stomach cant digest it. It passes through our intestine very quickly without rising you blood sugar level. Fiber is found mainly in skin, seeds and membrane.
How it works?
Fiber does not burns fat rather it causes you feel full without extra foods. It fills your stomach and instigate your receptor to send signal to your brain it’s time to stop eating. Thus you consume less amount of calories that causes you lose weight.
Consumption of fiber depends on your calorie consumption. Doctors recommends to take 14 grams of fiber per thousand calorie. Additionally men can eat 30-38 grams of fiber and a woman can eat 21-25 grams fiber. People who consumed diet containing more than 25 grams of fiber daily for eight weeks tends to lose more weight and fat. When your calorie consumption 1500 calories then you should consume 21 grams of fiber. Make sure you are getting both type of fiber so that your body does not lack required amount of fiber.
As fiber intake helps to reduce calorie consumption and burns fat by making you satisfied with small amount of foods. High fiber foods reduces 500-1000 calories per day that helps to decrease 1-2 ponds.
High fiber or high protein
Fiber and protein are both helps to shade off extra body weight. Fiber keeps you feeling full but protein does this job more efficiently. In a research, it is proved that people who eat protein rich diet loses weight more than people who follow fiber and carb rich diet. Because protein rich foods needs more calorie to digest.
Too much fiber?
Yes, there is negative effect of having too much fiber rich foods. Although there is problem either side: if you eat too much or too little both causes gas, bloating, flatulence etc. Therefore, you have to monitor whenever you bring any change in your diet. In the beginning, you need to go slowly to give your body time to adapt. Don’t increase fiber intake 2-3 grams per day. If you have digestive problem then go another 2-3 grams more fiber. Increase drinking water as you increase fiber consumption. At the same time, continue doing exercise. Exercise promotes peristaltic action in colon. You can also experience constipation with too much fiber.
Fiber obviously helps to lose weight but it needs little consciousness relating the usage of it. Fiber foods is sensitive to some extent. For determining the right amount of fiber intake, you need to know calorie consumption per day.