Fiber! It’s arguably
one of the most important things in your diet. Now almost everybody has heard
about the need to have more fiber in their diet, but what exactly IS fiber and
why is it so important to our health and wellbeing? The first thing you should
know about fiber is that I am not talking about the material in your shirt! The
craziest thing about fiber is that your body does not absorb or digest it yet
it is as important for your health as protein and carbohydrates, in fact not
having enough fiber in your diet will make your trips to the toilet a living
nightmare instead of a pleasant cargo discharge! If you know what I am talking
about then you definitely need to read this piece! A lack of fiber in the diet can have more dire
health consequences than problems in the toilet; cancer and death can be on the
horizon if a lack of dietary fiber is not addressed. I am not trying to scare
you but just laying down the facts, what really scares me is that there is an
overabundance of dietary fiber in Nigeria yet most people lack it and are not
aware they lack it. What we want to do here at corefitness is to make you aware
of dietary fiber, why you should make it a must in your diet and how you can
get enough of it.
Please do read the following carefully and find out how you
can maximize your fiber intake and get the best out of your diet, fight off
diseases like cancer and live a long healthy life. P.S . : You will never be
scared to go to the toilet again!
Do have a wonderful day!
WHAT IS DIETARY FIBER?
Dietary fiber which is also known as roughage or bulk is
that part of your diet from fruits and vegetables that your body cannot digest.
Unlike other food components, such as fats, proteins or carbohydrates which
your body breaks down and absorbs fiber isn't digested by your body. Instead,
it passes relatively intact through your stomach, small intestine and colon and
out of your body.
Fiber is commonly classified as soluble or insoluble:
Soluble fiber:
This type of fiber dissolves in water to
form a gel-like material. It can help lower blood cholesterol and glucose
levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits,
carrots and barley.
Insoluble fiber:
This type of fiber promotes the
movement of material through your digestive system and increases stool bulk, so
it can be of benefit to those who struggle with constipation or irregular
stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as
cauliflower, green beans and potatoes, are good sources of insoluble fiber.
Most plant-based foods, such as oatmeal and beans, contain
both soluble and insoluble fiber. However, the amount of each type varies in
different plant foods. To receive the greatest health benefit, eat a wide
variety of high-fiber foods.
WHAT ARE THE BENEFITS OF A HIGH FIBER DIET?
The irony of fiber is that we cannot digest it yet it is so
important to our well-being. The benefits of dietary fiber are many and here is
just a brief highlight of some of them:
Dietary fiber increases the weight and size of your
stool and softens it. A bulky stool is easier to pass, decreasing your chance
of constipation. If you have loose, watery stools, fiber may also help to
solidify the stool because it absorbs water and adds bulk to stool.
A higher-fiber diet has been shown to lower cholesterol levels
(the old enemy!) High-fiber foods also tend to contain more nutrients and
fewer calories, are digested more slowly, and help us feel full sooner.
The gelatinous type of fiber (like that found in oats, breads,
cereals and beans) lowers blood cholesterol levels and helps normalize blood
glucose and insulin levels which help in preventing heart disease and diabetes.
The roughage type of fiber (like that found in wheat bran
and apple and bean skins) helps move things along in the large intestine. This
promotes regular bowel movements and prevents constipation.
Fiber can reduce your risk of colorectal cancer. If people who normally get little fiber
suddenly doubled their intake through wiser food choices, they could lower
their risk of colon cancer by 40%, according to research involving data
collected from 10 European countries.
Fiber (from whole grains, vegetables, and beans) may have
protective effects against breast cancer.
Fiber helps Lowers cholesterol levels. Soluble fiber
found in beans, oats, flaxseed and oat bran may help lower total blood
cholesterol levels by lowering low-density lipoprotein, or "bad,"
cholesterol levels. Studies also have shown that fiber may have other
heart-health benefits, such as reducing blood pressure and inflammation.
Helps control blood sugar levels. In people with
diabetes, fiber particularly soluble fiber can slow the absorption of sugar and
help improve blood sugar levels. A healthy diet that includes insoluble fiber
may also reduce the risk of developing type 2 diabetes.
Aids in achieving healthy weight. High-fiber foods
generally require more chewing time, which gives your body time to register
when you're no longer hungry, so you're less likely to overeat. Also, a
high-fiber diet tends to make a meal feel larger and linger longer, so you stay
full for a greater amount of time. And high-fiber diets also tend to be less
"energy dense," which means they have fewer calories for the same
volume of food.
FOODS THAT CAN HELP YOU INCREASE YOUR FIBER INTAKE:
Now that we have seen all the benefits of a high fiber diet,
you are probably asking what foods can help me increase my fiber intake. The
good news is that there are many different foods that can help you achieve a
high fiber diet and they are readily available. They include all types of
beans, yam whole grain oatmeal, wholegrain bread, all fruits especially apples,
banana oranges and pears as well as all vegetables. Please note that for bread
and oats wholegrain is preferable to refined or the white type so do read your
labels carefully before buying them. There I am all done! Now you have no excuse for being constipated,
just add more fiber!
Thanks and do have a wonderful day!
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