Fiber Is Important, as long as you Keep it Down

Fiber Is Important, as long as you Keep it Down

Why fiber is so good for your health

What are Dietary fibers 

Dietary fibres are found mainly in fruits, vegetables, whole grains and legumes is probably best known for its ability to prevent or relieve constipation.

But foods containing fibres can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.

Types

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, 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.

BENIFITS OF FIBERS

Normalizes bowel movements, Helps maintain bowel health.

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 high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.

Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS).

Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.

Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.

There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.

There are other ways that a high fiber intake can aid weight loss. By regulating your blood sugar levels, it can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods.

Eating plenty of fiber can also move fat through your digestive system at a faster rate so that less of it can be absorbed. And when you fill up on high-fiber foods such as fruit, you’ll also have more energy for exercising.

Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol.

GET YOUR FIBER FOODS

Eat more fruit and vegetables. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings daily. Berries are high in fiber, blueberries, raspberries, strawberries, or blackberries to your morning cereal. Fiber works best when it absorbs water, making your stool s oft and bulky. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears. Add kidney beans, peas, or lentils to soups or black beans to a green salad, and dried fruits, raw vegetables, and whole-grain.

Fiber rich foods	Serving size	Fiber  grams
Spinach (cooked)	1 cup	4
Broccoli	1/2 cup	3
Carrots	1 medium	2
sprouts	1/2 cup	2
Green beans	1/2 cup	2
Spinach (cooked)	1 cup	4
Lentils	1/2 cup	8
Kidney beans	1/2 cup	6
Green peas	1/2 cup	4
Barley	1 cup	9
whole wheat	1 cup	4
Brown rice	1 cup	4
Apple (with skin)	1 medium	4
Strawberries (fresh)	1 cup	4
Banana	1 medium	3
Orange	1 medium	3
Prunes	6	12
Apricots	5 halves	2
Dates	3	2
Plums	3	2
Peanuts, dry roasted*	1/4 cup	3
Walnuts	1/4 cup	2
Popcorn*	1 cup	1
Peanuts*	10	1