What is Fiber & its Function?
FIBER
Basically fiber is
associated with digestive health and bodily functions. But, the reality is
consuming a high fiber in dietary, fiber can do so much more than keep you
regular. It can lower risk for heart disease, stroke, and diabetes, help skin,
help in losing weight and even help prevent colon cancer.
Since, fiber is
the plant-based, examples are; grains, fruits, vegetables, nuts, and beans that
the body can’t break down.
It passes through
the body undigested. Keep digestive system clean and healthy, make easing bowel
movements, and flushing the extra cholesterol and harmful carcinogens out of
the body.
THERE ARE TWO MAIN
TYPES OF FIBER INSOLUBLE AND SOLUBLE.
Insoluble fiber does not dissolve in water. It is the fiber that helps to
prevent constipation. Found in whole grains, wheat bran, brown rice,
wheat cereals, and vegetables such as carrots, celery, and tomatoes.
Soluble fiber dissolves in water and helps control blood sugar levels and
reduce cholesterol. The best sources include barley, oatmeal, beans, nuts, and
fruits such as apples, berries, citrus fruits, and pears.
Many foods contain
both soluble and insoluble fiber. The more organic and unprocessed the food,
the higher it is in fiber. Meat, dairy, or sugars have no fiber. In case of
refined or “white” foods, such as white bread, white rice, and pastries, have
had all or most of their fiber removed.
SOME HEALTH BENEFITS OF
FIBER
Digestive health. Dietary fiber normalizes bowel movements by bulking up stools and
making them easier to pass. This can help relieve and prevent both constipation
and even diarrhea. Consuming plenty of fiber can also reduce your risks for
hemorrhoids, gallstones, kidney stones, and provide some relief for irritable
bowel syndrome. Studies have also indicated that a high-fiber diet may help to
lower gastric acid and reduce your risk for gastroesophageal reflux disorder.
Diabetes. If your diet high in insoluble fiber from cereals can lower your
risk for type 2 diabetes. If you already have diabetes, by eating more soluble
fiber in your diet you can slow the absorption of sugar and improve your blood
sugar levels.
Cancer. There is some research that suggests eating a high-fiber diet that
may help prevent colorectal cancer. Diets rich in high-fiber foods
are also help to a lower risk for other digestive system cancers, including
stomach and mouth.
Skin health. Eating fiber, especially psyllium, can flush toxins out of your
body, improving the health and appearance of your skin.
Heart health. Eating a soluble fiber diet high can improve cholesterol levels by
lowering bad cholesterol. Also reduce your risk for metabolic syndrome, a risk
factors linked to coronary heart disease, diabetes, and even stroke.
Usually, when we
think about following a healthy diet plan, we often focus on what we shouldn’t
be eating, such as sugary desserts and fatty fried foods. A better plan may be
to focus on what we should be eating especially more foods naturally rich in
fiber.
Fiber and weight loss
Aiding digestion and preventing constipation, As well as fiber
adds bulk to your diet, A key factor in both weight loss and healthy weight
maintenance. Fiber passes through our bodies without being digested,
since fiber stays in the stomach longer than other foods, that feeling you
fullness and stay with you much longer, helping you to eat less. High fiber
foods specially fruits and vegetables low in calories, so you can cut calories
by adding fiber to your diet, which is clearly beneficial to you.
Fiber can help regulating your blood sugar levels, fiber can help
maintain your body’s fat-burning capability and avoid insulin spikes that leave
you feeling drained and craving unhealthy foods.
By eating plenty of fiber you can move fat through your digestive
system at a faster rate, in a result less of it can be absorbed.
CAN YOU GET FIBER IN FAST FOOD?
Fast food is often cheap, but finding a healthy meal with enough
fiber can be a challenge. Many fast food meals are packed with high calories,
sodium, and unhealthy fat that have no dietary fiber or may very little.
Choose whole wheat burn or whole grain bread sandwiches or burgers.
Try a veggie burger contain two or three times more fiber than a meat burger.
Finish a fast food meal with a fruit cup, fruit and yogurt parfait, apple.
FIBER SUPPLEMENTS
However, the best way to get fiber in your diet is from foods
naturally rich in fiber. Such as fruit, vegetables, whole grains, beans, nuts.
But in case of not getting enough fiber in your diet, than taking a fiber
supplement can help the shortfall.
Fiber supplements come in a variety of forms, including powders
you dissolve in water or add to food, tablets, and wafers.
Some studies say fiber supplements won’t provide the same
vitamins, minerals, and other nutrients offered by high-fiber foods.
May supplements cannot fill you up or help you manage your weight.
Sometime fiber supplements can interact with some medications,
Check with your doctor or pharmacist before taking certain antidepressants,
cholesterol-lowering medications, and the anticoagulation drug.
In case of diabetes patient, fiber supplements may also reduce
your blood sugar levels so, check with your doctor before taking or adding
fiber supplements to your diet.
If you starting a fiber
supplement, than start with small amount to avoid stomach issues like,
abdominal cramps, bloating and intestinal gas.
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