The Benefits of Fiber
Fiber is very important to a healthy diet. The benefits of having a diet rich in fiber will lower your risk of heart disease, diabetes and eliminate constipation. Dietary fiber will also reduce the risk of certain types of cancer and help with weight loss.
Fiber is found naturally in whole grain, vegetables, fruit, nuts, and seeds. Foods that are abundant in fiber are loaded with nutrients. There are two types of dietary fiber, insoluble and soluble.
Insoluble fiber does not dissolve in water. This type of fiber increases regularity allowing materials, such as meat, toxins and fat to flow through your digestion system.
- whole-wheat flour
- nuts
- wheat bran
- vegetables
Soluble Fiber does dissolves in water. This type of fiber soaks up all of the water in the intestines and mixes with your food slowing down the rate glucose digestion. Soluble fiber also helps lower cholesterol and glucose levels.
- peas
- beans
- oats
- apples
- citrus fruits
- carrots barley
- psyllium seed
Eating fiber daily can cause you to lose weight. Fiber foods take longer to eat and digest. These foods stay in the stomach longer and swells, making you feel fuller longer. Adding fiber to your diet will lower your daily calorie intake.
Adults should eat 20-40 grams of fiber per day to receive the full benefits that fiber can give.
References
1. fitness.com
