Dietary fiber is also referred to as ‘roughage’ which describes carbohydrates that cannot be digested by humans. It is found in plant foods such as cereals, pulses, fruits and vegetables and in plant cell walls where it provides structural support to the plant. Dietary fiber can be divided into two main types – soluble and insoluble fiber. Soluble fiber is believed to bind with cholesterol and prevent its absorption into the bloodstream. It helps in reducing the amount of cholesterol in the blood, hence reducing the risk of heart disease. Insoluble fiber helps keep the digestive system in good working order by increasing the bulk and softness of stool, which in turn aids in the smooth passage of food through the body. The best way to make sure you get a mix of both soluble and insoluble fiber is to eat a range of fiber-rich foods, rather than just one or two sources.
If you want to stay healthy and lose weight, you should eat more dietary fiber. There are several reasons why adding fiber to your diet may help you lose weight.
1. It provides bulk so you feel full. People who consume a lot of fiber consume fewer calories. Unlike other carbohydrates, most dietary fiber does not provide the body with any calories. This means that fiber-rich foods often have less energy than foods with no fiber or only small amounts of fiber, making them ideal foods for people trying to lose weight. Including more fiber in your diet will help with weight loss and make slimming down fun rather than a chore.
2. Soluble fiber also forms a gel in the intestine, which is thought to slow down the digestion and absorption of carbohydrates, especially glucose. This means it can help keep blood sugar levels stable, curbing feelings of hunger so you feel satisfied for longer. Foods rich in soluble fiber include fruits, vegetables, oats, barley and pulses such as beans, lentils and peas.
3. High fiber foods usually take longer to chew. It makes you feel more satisfied when you eat and automatically slows down the rate at which you eat, giving your brain time to register feelings of fullness making you less likely to overeat She goes.
4. Fiber acts like a sponge and absorbs water when chewed in the mouth and moves to the stomach. This means that fiber-rich foods swell in your stomach and this can help fill you up.
5. Fiber stays in the stomach for longer because it is difficult to digest. This helps keep you feeling full for longer, so you’re less likely to snack in between meals. After spending a long time in the stomach, fiber moves relatively quickly through the large intestine and is thought to help keep the digestive tract healthy, preventing bowel problems such as constipation, diverticular disease and hemorrhoids (hemorrhoids). Prevents, as well as reduces the risk. Bowel cancer.
6. In addition, most fiber-rich foods are also low in fat and packed with vitamins and minerals. This is very important when it comes to preventing a lot of diseases. For example, whole grains such as wheat, barley, oats, rye and rice contain not only fiber, but several nutrients that may reduce the risk of heart disease, stroke, some cancers and diabetes by up to 30 percent. These include the antioxidant nutrients vitamin E, zinc and selenium and a range of plant compounds called phytochemicals.
Source by Ephrim Chim
