What is Dietary Fiber?
Dietary fiber is a component of plant-derived carbohydrates that differs from other carbohydrates such as sugars and starch, which are not broken down in the small intestine and thus reach the large intestine or colon. It flows through the body without neglecting, keeping your digestive system clean and healthy, reducing bowel movements, and clearing cholesterol and harmful parasites outside the body.
Most of us associate fiber with healthy digestive and digestive health. But eating foods high in fiber can do much more than keep you healthy. It can reduce your risk of heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It can even help prevent colon cancer.
Classes of fiber
Dietary fiber are usually divided according to whether they provide soluble fibers or insoluble fiber. Plant foods contain both types of fiber to varying degrees, depending on the characteristics of the viscosity fiber and fiber. The benefits of dietary fiber used depend on what type of fiber is used and what benefits can cause the digestive system.
Soluble fiber; This type of fiber dissolves in water and forms a gel-like material. It can help prevent constipation, low blood cholesterol and sugar levels. Soluble fiber is found in barley, peas, beans, apples, citrus fruits, carrots, oats and psyllium.
Insoluble fiber; This is another type of fiber that promotes the movement of material through your digestive system and enhances stool bulk so it may be beneficial for those struggling with constipation or regular stools. Whole wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
Most foods contain soluble fiber and insoluble fiber. In general, the more natural and unprocessed foods, the higher the fiber. There is no fiber in meat, milk, or sugar. Refined or “white” foods, such as white bread, white rice, and cakes, have been stripped of all or more fibers.
Benefits of dietary fiber
Reducing the risk of diabetes; Adding more dietary fiber to a diet can also be beneficial for diabetes. Fiber can help reduce the body’s absorption of sugar, helping to prevent sugar spikes after eating. A few years ago a report reported that people who ate dietary fiber, especially cereal fiber, had a lower risk of developing type 2 diabetes. These people also reported a slight reduction in blood sugar levels.
Helps maintain digestive health; Dietary fiber can reduce your risk of getting hemorrhoids and small pockets in your colon (diverticular disease). Studies have also found that high-fiber diets reduce the risk of colorectal cancer. Some fibers are polluted in the colon. Researchers are looking at how this could play a role in preventing colonic diseases.
Protection against heart disease; Several studies over the past several decades have examined the effects of dietary fiber on cardiovascular health, as well as prevention of cardiovascular disease and lowering blood pressure. Experts say that these immune effects may be due to the fact that fiber lowers cholesterol and cholesterol-lower lipoprotein, also called (bad cholesterol) which is a serious risk factor for heart condition.
Digestive health; Dietary fiber corrects bowel movements by wearing stools and making it easier to pass. This can help reduce and prevent constipation and diarrhea. Eating too much fiber can also reduce your risk of diverticulitis (inflammation of the gut), hemorrhoids, stones, kidney stones, and provide relief from irritable bowel syndrome.
AIDS in achieving healthy weight; Dietary fiber are more saturated than low-fiber foods, so you are more likely to eat less and stay satisfied for longer. And high-fiber foods take longer to eat and become less “dense,” which means they have fewer calories in the same amount of food.
Skin health; When yeast and fungus are released through the skin, they can cause rashes or acne. Eating fiber, especially psyllium shell, can release toxins out of your body, improving the health and appearance of your skin.
Prevention of cancer; There are studies that show eating a dietary fiber can help prevent colorectal cancer, although the evidence is still limited. High-fiber diets are also associated with a lower risk of other cancers of the digestive system, including the stomach, mouth, and pharynx.
5 Fiber Foods You Should Eat
Here are 5 high fiber foods that are both healthy and satisfying.
1. Beans
Beans are a major source of dietary fiber. That is important because most Americans do not get the recommended 25 to 38 grams recommended daily. Fiber helps keep you regular and seems to protect against heart diseases, high cholesterol, high blood pressure, and digestive disorders. Marine beans contain 19 grams of fiber per cup. Add turkey, kale, onions, and carrots, to the heart soup.
Lentils and other beans are an easy way to incorporate fiber into your diet into soups, stews and salads. Some beans, like edamame (which is steamed soybeans), are high in fiber.
- There are 9 grams of fiber in half a cup serving edamame of lead All of these provide a good source of protein, too.
- Some bakers have even started to include beans or bean flour in their baked goods, which research proves can still make the best cake.
Navy beans is also one of the best sources of fiber, making it the most popular of all high fiber foods. And even if you are not looking to get 34 percent of your recommended fiber intake daily in one service, you can also rest easy knowing that adding navy beans to your soup can help improve your health as it is one of the 30 foods that reduce your risk of cancer. breasts
Beans and legumes are the fruits or seeds of a plant family called Fabaceae. It is commonly eaten all over the world and is a rich source of fiber and vitamin B. It is also a good alternative to meat as a source of vegetable protein. Beans and legumes have several health benefits, including lowering cholesterol, lowering blood sugar levels and increasing bacteria in the digestive tract.
2. Avocados
Avocado is one of the sources of dietary fiber, scientifically known as Persea. This fruit is valued for its high nutritional value and is added to a wide variety of dishes because of its excellent taste and texture. Avocado is also a major ingredient in guacamole.
Nowadays, avocados have become a very popular food among healthy people. It is often referred to as a top diet, which is not surprising given its health properties. There are many varieties of apricots that vary in shape and color – from pear to round and green to black.
benefits of avocado
- Avocado Is A Wonderful Nutrition
- They Have More Potassium Than Bananas
- Avocado is loaded with Heart Healthy Fat Food
- Avocado Loaded Fibers
- People who eat avocados are healthy
It is often called the alligator pear, which is very descriptive, as it has a pear-shaped shape and has a dark green skin, like a plate, the yellow-green flesh inside the fruit is eaten, but the skin and seeds are discarded. Avocados are very nutritious and contain a variety of nutrients, as well as various vitamins and minerals.
When you think of avocados, your mind may go right to guacamole and avocado toast, but there are many other ways to use them. “Avocados are a rich and nutritious fruit, which can be eaten alone or used in a variety of tasty recipes from soup to salad to soft.
3. Potatoes
Potatoes are not usually considered nutritious. However, this purposeful vegetable has good health and nutritional benefits. Although potato skins can be heavy with fat and calories, the potato itself is low in fat and cholesterol free and also low in sodium. Properly prepared, potatoes can make delicious, satisfying and healthy dishes.
Potatoes are one of the most popular and widely used dietary fiber in the United States. In 2017, it was estimated that everyone spent 49.2 pounds of potatoes. This beloved vegetable is easy to grow and is used in many dishes throughout the country throughout the year.
Health benefits of potatoes
Disease Prevention; The fiber found in potatoes is a special type called “starch resistant,” which has the health benefits of soluble fiber and insoluble fiber and produces less gas than other types of fiber.
Disease Prevention; Potatoes are rich in oxidants – compounds that fight free radicals from causing damage to your cells. A diet rich in antioxidant fruits and vegetables reduces your risk of heart disease and cancer.
Low blood pressure; When you do not have enough potassium in your diet, your body stores more sodium, and too much sodium increases blood pressure. A potassium-rich diet can help lower blood pressure, protect the heart and reduce the risk of stroke.
Sweet potatoes, red potatoes, purple potatoes and even old white potatoes are good sources of fiber; one small potato with the skin can produce about 3 grams of fiber.18 Vegetables have a notorious run in the wrong crowd — frying pan and chips, to name a few. However, if it is not fried in oil and added to salt, potatoes can provide many benefits. Furthermore, fiber in potatoes can help protect the intestinal wall from harmful chemicals found in food and beverages.
4. Nuts
Nuts are a simple dry fruit with one or two edible nuts in a hard shell. Examples include almonds, Brazil nuts, peanuts, peanuts, macadamias, pecans, pine nuts, pistachios and walnuts. Although peanuts are legumes, they are considered peanuts because of their similar properties to other tree nuts.
The nutritional profile of seeds is similar to that of nuts. Commonly used seeds include pumpkin seeds, flax seeds, sesame seeds, poppy seeds, sunflower seeds, psyllium seeds and chia seeds.
Benefits of Eating Peanuts
Research has found that people at risk of heart attack can reduce their risk by eating a balanced diet that includes nuts.
- They contain essential nutrients, such as magnesium, copper and vitamins
- Reduce low levels of lipoprotein (LDL or “bad”) cholesterol and triglyceride levels, which play a major role in the accumulation of so-called artificial deposits in your arteries.
- Improve the health of your vascular membranes
- Low levels of inflammation associated with heart disease
- Reduce the risk of developing blood clots, which can lead to heart attack and death
- A great source of fiber
- High in protein
- Rich in antioxidants
- Reduce bad cholesterol and increase good cholesterol
- Help you feel full
Research has shown that regular consumption of nuts as part of a healthy diet does not promote weight gain, and may protect against chronic diseases such as heart disease and diabetes. Less is known about the benefits of seeds because of limited research, but they are thought to provide similar health benefits because of the similarity of the content of the nutrients.
Peanuts are not only a good source of protein and healthy fats Sunflower seeds and almonds each contain more than 3 grams of fiber when served. They can help you achieve the intake of 25 grams of fiber recommended by women and the recommended 38 grams for men. Raw or dried nuts are preferred over a wide range of ready-made (which are usually cooked in oil that can add extra, unnecessary calories.)
5. Dried Fruits
Dried fruits have long been used as a source of vitamins and minerals that can last throughout the year. There are records of Persian and Arab cultures enjoying dried apricots over a thousand years ago. In North America, dried cherries and cranberries were added to the pemmican to sustain the long journey of the 19th century.
Dried fruits like figs, prunes and dates can increase your fiber intake significantly and are recommended for those who struggle with constipation. A sugar called sorbitol, which is a common ingredient in these fruits, can help your stomach and cause more comfort. However, eating too much can cause constipation or diarrhea, so try to serve a little and see how you feel once you have digested it, before buying more.
Health benefits of eating dried fruit
In addition to its convenience, it has many advantages. Here are some of the benefits of dried fruit.
Prevents and controls diabetes; Despite their high sugar content, dried fruits can prevent and reduce the risk of diabetes. Common dried fruits like grapes contain antioxidants.
Improves digestive health; Dried fruits can help improve color health. It contains prebiotic fibers. This helps healthy bacteria keep the digestive tract moving forward.
Increases nutrient intake; Eating more dried fruit than fruit can provide more nutrients for the body. The drying process compresses the nutrients in the fruit. It can provide more potassium, folate, and magnesium to name a few.
Increases immunity; In addition to quick immunity, dried goji fruit can help. They are considered high in foods that contain iron, vitamin A, and vitamin C. They are also low in calories and carbohydrates.
Promotes weight loss; Some dried fruits like apricots, dates, prunes, and grapes can help increase metabolism. Increasing metabolism can improve energy and promote weight loss.
There are different methods used to dry the fruit. One of the oldest is to keep your fruit in the sun, turning it regularly to ensure moisture evaporates evenly. Baking in the oven speeds up the drying process, but it is easier to burn the fruit if you are not careful. One modern method is to use a dehydration device. They are fast, efficient, and take a lot of guessing work out of the process.
Whatever method of drying is used, the final product is a food that lasts longer, is more resistant to rot, and tastes better. But is it healthy?
Tips for adding fiber to your diet
Depending on your age and gender, nutritionists recommend eating at least 21 to 38 grams of fiber a day for optimal health. Research shows that most of us do not eat half that amount. While hitting your daily goal may seem overwhelming at first, by filling in whole grains, vegetables, fruits, and whole grains you can get the fiber you need to start reaping the health benefits. To increase your fiber intake you can:
Quantity of baked goods. Replace whole grain flour or white flour during baking. Try adding corn bran, uncooked wheat bran or uncooked barley to muffins, cakes and biscuits.
Start your day. For breakfast choose a high-fiber breakfast cereal – 5 grams or more fiber. Select cereals with “whole grains,” “bran” or “fiber” by name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
Eat more fruits and vegetables. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more fruits daily.
Replace with whole grains. Use at least half of all grains as whole grains. Find whole-grain breads, whole wheat flour or other grains as the first ingredient in the label and have at least 2 grams of nutritional fiber. Try brown rice, wild rice, barley, whole wheat noodles and bulgur wheat.
Make snacks count. Fruits, raw vegetables, low-fat popcorn and whole grain bread are all good choices. Few nuts or dried fruit are also healthy, high fiber fiber – although be aware that nuts and dried fruits are high in calories.
Rely on legumes. Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or green salad. Or make nachos with rejected black beans, lots of fresh vegetables, whole wheat chips and salsa.
If you need to increase your fiber intake, it’s a good idea step by step. It is also important to drink plenty of water (about 6-8 glasses a day for adults) and try to stay active for at least 150 minutes a week.