All this while we have been discussing about the importance of a fiber rich diet and its relation to a healthy lifestyle. Be it in terms of losing weight or preventing health complications, fiber is but important to consider as one of the important portion in our daily food. Dietary fiber are the edible parts of plants such as cellulose, insulin, and pectin.
Fiber can broadly be categorized into 2 categories: Soluble and insoluble fiber. Soluble fibers are the ones that can be broken down in the body and dissolve in water to form a gel like material while on the other hand insoluble fiber cannot dissolve in water and passes directly unchanged to the large intestine. These pass through the gut and help other food materials move along in the digestive system.
Thats about fiber. Now heres why its important: When the bacteria in your gut works on fermenting the fiber in order to break it down a good number of by-products are formed. These by-products and the process as a whole contribute to the benefits of fiber in your diet.
Lets get into the details:
Soluble fiber helps to reduce blood cholesterol and glucose levels. They help lowering the glucose levels by slowing the absorption of carbohydrates and releasing the glucose gradually into the bloodstream.
Dietary fiber help to flush the fats out of the body. As fiber moves along unchanged through the intestine, it bundles up the fat along with it and this fiber-fat bundle is then flushed out of the body. More the amount of fiber you consume, the more it would help you flush the unwanted fat from your body.
Healthy bowel movement
Insoluble fiber helps to relieve constipation problems. All that pressure without outcome can be relieved with insoluble fiber. However, in case of diarrhea the intake of insoluble fiber should be limited.
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Adieu All The Pain In Ass
Insoluble fiber have proven to reduce the risk of colon cancer, hemorrhoids, fissure and many such health concerns. The fermentation process, by of course the gut bacteria, on the fiber releases by-products that are important source of energy for the colon cells which inhibit the growth and proliferation of gut tumor cells.
Fiber has many effects on eliminating your gastric trouble. They dont just slow down the gastric filling but also reduce the space for gas to form in your gut. No more stinky bombs from the back!
Dietary fiber provides bulk to the diet and hence a fiber rich meal will make you feel fuller and reduce the tendency to overeat. Since fiber is not easily broken down, eventually there is negligible or no calorie added and hence can help you manage weight concerns.
Enriching your meal with fiber content
Try including a high fiber content cereal for breakfast. Brown rice, barley, wheat pasta are some good sources. Fruits such as apples, bananas, oranges can form a good source of fiber to stand by the 5 servings per day guideline. Broccoli, beans, peas supplemented soups or meals are ideal choices to increase the fiber content. A sudden increase in fiber content can lead to stomach cramps, produce flatulence and hence a gradual increase is recommended. A gradual intake will also help the bacteria in the digestive system to adjust to the dietary changes.
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The benefits of fiber can be derived potentially by drinking plenty of water. How much dietary fiber you need again depends on several factors pertaining to your health condition and lifestyle. Guidance and advice from your nutritionists or dietician would help you decide the appropriate intake of fiber in your diet.
Last but not the least, dietary fiber can be obtained only from plants. Meat, eggs, and milk do not contain fiber content. Also, fiber content is obtained thoroughly by eating a fruit or vegetable such as whole apple or banana rather than consuming apple or banana juice or milkshake. So, do you include enough roughage in your diet? Tell us about what you think in the comment section below. If you found this article interesting, dont forget to share this with your friends!