Eat More Fiber To Boost Your Health
Eating high fiber foods in your diet may help boost your health thus help to control weight gain. Most people tend to ignore the grams of fiber they get from their diet, for many Americans these grams should be doubled.
Most individual do not get their recommended fiber intake of 20 grams to 35 grams of fiber a day. Average American only has an intake of 14-15 grams of fiber a day. Typical American does not load their plate with fibrous foods like grains, cereals, fruits, and vegetables. Most Americans loves to eat meat stuff and forget the benefit of eating high fiber nutritious foods.
Why is Fiber Essential for Us?
High fiber diet has been prove to lower cholesterol level in the blood, improve slow digestion, and prevent constipation. Fiber can actually help us to eat less and lose excess weight. Fiber acts as a cleaning machine inside our stomach that flush away all the toxins and fat that we absorbed in eating unhealthy foods.
Fiber may help to reduce calorie intake by doubling the amount of fiber from the average of 15 grams to 30 grams per day. A diet rich in high fiber foods increase satiety, not only by lowering the energy density of foods but also decreasing the rate of that foods pass through the digestive system. These fibers will surely increase your metabolism.
Always take not that when you increase your dietary fiber intake, do it slowly to avoid gastric distress, and do not forget to drink plenty of fluid about 8 cups per day to avoid constipation.
An obesity researcher found out that fiber does not only make our stomach feel fuller, but also reduces digestibility. A number of studies have shown that large amount of fiber in the diet can control blood glucose and insulin level in the blood.
People who eat much fiber in their diet tend to weigh less and they are less prone to gain weight as they age. The higher fiber intake of at least 25 grams a day for women will have a great impact to their overall health.
Recent studies about benefits of fiber keep pouring in. Studies show that:
- Eating high fiber diet may result to overall healthy lifestyle and may play a big role in healthy Body Mass Index. Study found out that women who ate a lot of whole grains and fiber constantly gained less weight for over 12 years compare to those who only ate fewer fiber and whole grains. Another study was conducted to women with low fiber consumption and high fat intake was more likely to be overweight. American women should place greater importance on consumption of high fiber foods.
- Lower risk of having colon cancer can be prevented by eating foods rich in high fiber. Making wise food choices can reduce the risk of colon cancer for about 40% according to the data collected from 10 European countries. National Cancer Institute found out that high fiber intake lower the risk of colorectal cancer.
- Fiber may decrease the risk of type 2 diabetes. According the most current study a diet high in refined carbohydrate and little in cereal fiber boost the risk of type 2 diabetes. But it is not all about fiber, high fiber foods are also rich in essential micronutrients.
High fiber intake also helps in some metabolic syndrome and cluster the risk of developing heart disease and diabetes:
- Fiber from cereals and whole grain products were proven to slower the buildup of cholesterol from the arteries in postmenopausal women with coronary artery disease.
- Oat fiber shows a protective effect on the heart by lowering LDL or bad cholesterol without decreasing HDL or the good cholesterol.
Two Types of Essential Fiber
Insoluble fiber a type of fiber that can be found in whole grains, tomatoes, carrots, lettuce and the softer water soluble found in oatmeal, pears, apples and strawberries.
The soluble or the glutinous fiber is the softer type and dissolves in water. This kind of fiber avoids cholesterol from being wrapped up in the intestine. It helps to minimize the increase of blood sugar levels after a meal, which is very helpful for people with diabetes.
Soluble fiber comes from: oatmeal, beans, some fruits (mangoes, apples, pears, kiwi, plums, strawberries, blackberries etc.), and vegetables (dried peas, lentils, beans).
Insoluble fiber definitely does not dissolve in water. It practically helps keep bowel movements regular and decrease the risk of colon problems in the future. It may also reduce the risk of obesity, hemorrhoids, and varicose veins.
Increase your diet with high fiber gradually to allow the natural bacteria of the digestive system to adjust to the change. Fiber also works best in drinking a lot of water because fiber absorbs water making stool soft and bulky.
Processed foods are low in fiber content such as fruit juice, white bread, pasta, and non whole grain cereals. The process these foods undergo removes the outer coat called bran which lowers its fiber content. Also, removing the skin from fruit and vegetable lessen their fiber content. Eating wide variety of this high fiber rich food will solve the problem of poor health.
A lot of foods offer both types of fiber so you don’t have to worry too much. Not all soluble fibers block the absorption of cholesterol into the blood stream. The term soluble and insoluble fiber should not be the bottom line when discussing fiber. All dietary fibers are good to promote healthy lifestyle. Proper nutrition and healthy living plus all high fiber foods will definitely help you along the way.