High fiber foods and their benefitsFiber has many health benefits and that is why it is important to include fiber in your diet. However, if you are not used to fiber in your diet then introduce it slowly or it could cause indigestion and gas. Fibers are good for overall health and help to boost the immune system and help prevent a number of diseases.
The digestive health benefits of fiber :
If bowel movements are regular, then fibers will prevent both constipation and diarrhea. Regular movements flush out excessive cholesterol as well as harmful toxins from the intestines which could also be carcinogenic. Fiber helps to reduce inflammation of the intestines, could bring relief from irritable bowel syndrome and prevent piles, ulcers, and acidity.
The benefits to the heart
Soluble fiber is good for the heart. Fiber reduces the bad cholesterol levels (LDL). It helps to lower blood pressure, improves the levels of good cholesterol (HDL). Fibers reduce the risk of stroke also. These factors are good for heart heath.
Weight Loss
Fiber can help you to lose weight as it makes you feel fuller for longer which means you will eat less. High-fiber fruits and vegetables have lower calories, so by adding these to your diet cuts calories which could aid in weight loss.
Eat 21 to 38 grams of fiber per day depending on your age and gender.
Diabetes
If you already suffer from type II diabetes then you should have soluble fiber as it slows down the absorption of sugar and can help to maintain blood sugar levels. Regulating blood sugar can also reduce the risk of kidney and gallbladder stones.
Cancer prevention
Though research is still ongoing, but the general conclusion is that eating fiber foods keeps the colon in a better condition and this could prevent colon cancer. However, it does prevent digestive tract cancer.
The more fiber you eat the more fluids you should drink as that helps to absorb fiber better.
Good for the skin
Eating fiber is good for the skin as they help to flush out toxins from your body which otherwise cause acne. Besides eating a lot of fruits and vegetables produce antioxidants that are good for your skin.
Some tips
Start your day with fiber as it keeps you full and sugar levels just right to keep you energetic. Try to replace white rice, bread, and pasta with brown rice and whole grain products. Eat seeds, nuts, and flaxseeds either whole or ground and sprinkle some on fruit, yoghurt, or cereal. Add beans and legumes to your diet as often as possible. Eat whole fruits instead of juice.
Insoluble fiber can be found in foods like whole grains, wheat, cereals, and vegetables such as carrots, celery, and tomatoes.
Whereas soluble fibers are found in barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.
Foods like meat, dairy, and sugar have no fiber and some foods like white rice, white bread, and pastries have no fiber either because it has got removed because of refining.
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