The Benefits of High-Fiber Foods
For most people when thinking of foods high in fiber, then think of foods that are not appetizing. However, through advances in the science of nutrition and apparently allied to the advancement of technology, this is no longer the case. Nowadays it is possible to eat healthy and tasty foods. In this article, you will check out the benefits of fiber-rich foods.
Food fiber consists of a chain of sugar molecules that are linked together in such a way that they can not be digested. The main reason why food that can not be digested is consumed is the fact that dietary fiber travels its way through the digestive tract and cleans it.
And given that dietary fiber can not be digested, it becomes calorie-free, contained some bacteria in your colon can break the fiber into smaller units that may have other health benefits. There are two types of fiber. Your diet should contain both to get the most benefit from fiber for your health.
Therefore, you should understand that there are two types of fiber: soluble fiber dissolves in water and studies show that it can lower bad cholesterol (LDL). Insoluble fiber can cleanse your gut and is associated with a lower risk of cardiovascular disease.
Benefits of High-Fiber Foods
A diet high in fiber can bring different health benefits. Besides being essential for digestive health and reducing bad cholesterol, there are also indications that a high fiber diet improves glucose tolerance, blood sugar.
Fiber can also benefit from weight loss. The massive structure of the fiber molecule increases the sensation of being satiated, thus reducing the need for caloric snacks, such as cookies, pastries, cakes, etc. Fiber also delays gastric emptying, further prolonging the feeling of satisfaction. That way, you will not feel the need to eat so often.
The recommended daily dose of fiber is as follows:
– From 9 to 13: 31 grams for males, 26g for females
– From 14 to 50 for males: 38g
– From 14 to 18 for females: 26g
– From 19 to 50 for females: 25g
– From the 50 up 30g for the male, 21g for the female
How to include high-fiber foods in your daily diet
To introduce or increase fiber-rich foods in your daily diet, it is recommended to start slowly. This is necessary so that your digestive tract is not suppressed with this inclusion of fiber as it can cause constipation, nausea and gastrointestinal discomfort. As such, start by gradually increasing your fiber intake until you reach the recommended daily dose. Fiber also absorbs water as such, and increased fiber intake should also be accompanied by an increase in water consumption.
Nowadays, in the market, you have a variety of wafers, yogurts and other products enriched in fiber. Whole grains, nuts, fruits, and vegetables are some examples of foods naturally rich in fiber. Here are some things you can do to incorporate more fiber into your diet:
One of the best recommendations for you who wants to enjoy the benefits of high fiber foods is a breakfast made with a bowl of oatmeal, which is one of the best sources of soluble fiber. You can add dried fruits and nuts to give more texture to the porridge and increase the amount of fiber.
Make a healthy substitution in your consumption of refined grains (with sugars) for whole grain products. Make sure the foods say “100% whole wheat” and that they have at least 3 grams of fiber per serving.
You can also make the blend of brown rice with white rice, to ease the transition. It is also important to increase the consumption of fruits and vegetables, including also nuts or other nuts in their salads.