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.
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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