In this article I will reveal some little known facts about the fibers and the beneficial effect they have over your body.
Do you know what fiber is?
That’s Great if you do, but for those who don’t….
Let me explain what fiber is…
Fiber is an indigestible part of all plant foods. It is found in fruits, vegetables, grains and beans.
Your digestive system cannot stomach fiber, so it is excreted undigested. Well, you may think you don’t need fiber, because it’s excreted undigested, but that’s not true.
Still with me?
Let’s imagine the following picture about fiber rich foods:
You overeat at least once or twice a week, more often at weekends, and your regular menu doesn’t include much fiber. Well, this might be your life style; however you should consider that it may cause you lots of health problems like:
- discomfort stomach aches
- gases in the digestive tract
- you got tired faster
- can’t concentrate on what you’re doing
Have you suffered from any of the above?
I mean you become less productive at work and more irritable at home. Besides all this, you gain weight and that’s the moment when you realize you have a problem.
In order to solve a problem, you should first find the reason for it. In this case it’s the lowered intake of fiber-rich foods and respectively – the higher intake of foods containing no fiber (like meat).
The average amount of fiber intake is about 25-30 grams per day. Unfortunately most people regular diets include less than 10-15 grams daily.
You should start consuming more fiber rich foods:
- all bran cereal
- sweet corn
- wholemeal brown bread
- red cabbage
- baked potato with skin
- apples, bananas, oranges and all fruits
Its ok us just listing the high in fiber foods but how much fiber do you think is i some of the foods above?
How much fiber is in an apple?
A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium.
One cup boasts 4 grams of fiber, plus a healthy dose (30% daily value) of skin-helping vitamin C.
A medium-size baked sweet potato (2 inches wide, 5 inches long…a little larger than your computer mouse), skin included, offers 5 grams of fiber—for just 103 calories.
It’s also a nutrition powerhouse: providing 438% daily value of eye-healthy vitamin A (eat these foods to help you see more clearly), 37% daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin.
Do you eat raspberries how much fiber in one cup?
Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol.
One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.
Try this summer fruit packed with massive amounts of fiber!
One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.
You each these foods sometimes on a daily basis but did you really know that these could help aid you in your weightloss?
There are two types of fiber – soluble and insoluble.
If you start eating more food rich in fiber, you’ll be amazed of its beneficial effects over your body, health and way of life, you will feel more active will be less tired and more alert.
What is soluble fiber?
If you stirred some soluble fiber into hot water, it would dissolve.
In your stomach, the soluble fiber you’ve eaten dissolves in the water from your food and/or digestive juices and makes a viscous liquid or gel.
This gel can trap certain food components and make them less available for absorption.
In particular, soluble fiber interferes somewhat with the absorption of fats and sugars.
Now, before you get too excited, let me clarify that soluble fiber doesn’t keep you from absorbing calories from foods high in fat and sugar—at least, not in any meaningful way.
But its fat binding action can help reduce cholesterol.
And by slowing down the absorption of sugar, it helps keep blood sugar levels steadier—which is helpful for managing and preventing diabetes.
What Foods Contain Soluble Fiber?
The best food sources of soluble fiber include:
- legumes (peas and beans)
- oat bran
- chia seeds
Most fruits and vegetables also provide some soluble fiber. Psyllium husk, which is a very popular fiber supplement, is also primarily soluble fiber.
If you stir some insoluble fiber into hot water, it won’t dissolve. As soon as you stop stirring, it’ll just sink to the bottom. It will however, soak up a bunch of the water and puff up, the way a dry sponge expands as it soaks up water.
Now imagine this puffed up sponge moving through your intestines, and you’ll begin to get an idea what insoluble fiber does for you.
Insoluble fiber is a very effective treatment and preventive for constipation and other digestive disorders like diverticulosis and irritable bowel syndrome.
What Foods Contain Insoluble Fiber?
The best food sources of insoluble fiber include:
- oat bran
One of the reasons that you’re encouraged to eat whole grains is because they include the bran and are therefore higher in fiber than refined grains.
Other good sources of insoluble fiber include:
But the truth is that most foods contain a mixture of soluble and insoluble fiber.
The inside of apples, for example, provide soluble fiber and the skins are mostly insoluble fiber.
In conclusion I’d like to tell you that you won’t be sorry if you start eating more fiber-rich foods. Like many other people I used to take not enough fiber, and I suffered stomach aches.
Then I started to eat more fruits and fiber-rich foods in my daily menu. I must admit that it really worked for me, and now fiber-rich food is the most important nutritious part of my regular diet.
Can you think of anymore fiber rich foods that missed off our list? Comment below.
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