Getting your fill of fiber can seem tough, especially if you’re not in the mood for vegetables.
You may be surprised to learn what foods have high amounts of fiber. And why should we care about having enough fiber in our diets? Keep reading for more about why fiber is important and some high-fiber foods you can include in your everyday lifestyle.
Getting enough dietary fiber is an important part of an overall healthy lifestyle. Dietary fiber, also called roughage, includes plants, fruits, vegetables, legumes and whole grain parts that your body can’t fully digest. Dietary fiber passes through your digestive tract largely undigested, until it reaches the colon or large intestine where some fibers are fermented by microbiota.1
A high-fiber diet can normalize bowel movements, soften stool and help maintain bowel health. High-fiber foods can also help you feel full as they tend to be more filling than lower-fiber foods.1
There are two different types of fiber foods: soluble and insoluble. Soluble dietary fiber is a type that dissolves in water and absorbs water during digestion to form a gel-like substance. Soluble fiber is found in foods like oats, peas, beans, fruits, and barley. Insoluble dietary fiber is the second type that doesn’t dissolve in water and stays unchanged during digestion. Insoluble fiber helps promote movement through your digestive system and can be found in foods like whole-wheat flour, nuts, and vegetables such as cauliflower, green beans, and potatoes
Soluble fibers come from the insides of plants and include substances such as pectin. They are present in fruits, vegetables, oats, and barley and may help manage blood sugar and cholesterol levels.
Insoluble fibers come from the outer skins of plants and pass straight through the digestive system. They can help prevent constipation. Examples include bran, celery, whole grains, and seeds.
Benefits of fiber
Dietary fiber can offer the following benefits:
Preventing constipation: Fiber can speed up digestion and prevent constipation. Insoluble fiber adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
Managing blood sugar: The body takes longer to break down high fiber foods, which means glucose does not enter the bloodstream so quickly. This helps you maintain more consistent blood sugar levels.
Reducing cancer risk: Eating enough fiber may help prevent certain cancers, including colon cancer. One reason may be that some types of fiber, such as the pectin in apples, may have antioxidant properties.
Reducing cholesterol: Fiber in the digestive tract can help reduce the body’s cholesterol absorption, especially if you take statins and use fiber supplements, such as psyllium fiber.
Promoting a healthy weight: High fiber foods like fruits and vegetables tend to be lower in calories. Fiber can also slow digestion to help you feel fuller for longer.
In this video we are going to discuss 10 foods high in fiber like cabbage, guava, kidney beans ,chickpeas and so many other fiber rich foods.
Fiber say bharpur ghazain ya khanay khane say humain bohat say jismani fayde milte hain aur humare sehat achi rahti ha, fiber khane say wazan kam hota , bhook control main rahti ha zayda bhook nahi lagti, blood sugar control main rahti ha aur hum dil ki bimari say mahfooz rahte hain.fiber say humara hazma bhi bahtar hota ha aur humain qabaz nahi hoti.video main hum ny 10 fiber say bharpur ghazain ya khane bataye hain.
Healthways with ali.
21 окт 2024
