We know how crucial fiber, proteins, fats, and carbohydrates are for the body. But we never pay attention to what we put on our plates. Although proteins, carbs, and fats can be spotted in our meals, fiber is largely ignored.
Health experts suggest that adults need 20 to 40 grams of fiber every day.
Here are a few benefits of fiber that will convince you to make it a part of your diet:
Aids in Digestion and Bowel Movement:
Stomach aches and bowel issues have become quite common recently. Constipation is a serious issue, and those who suffer from chronic constipation have it worse. Fiber speeds the process of digestion, and by absorbing water, it makes your stool bulky. A fiber-rich diet will ensure a healthy stomach and regular bowel movements.
Regulates Blood Cholesterol and Prevents Heart Diseases:
High cholesterol levels can cause many complications, but the worst way in which it affects people is by reducing the blood flow through arteries and causing chest pain. Due to the blockage of arteries, the heart doesn’t receive enough oxygen. This could also lead to a heart attack. Fiber prevents cholesterol from getting absorbed by the body.
By keeping the cholesterol levels healthy, fiber prevents heart diseases. Fiber can also prove beneficial in reducing high blood pressure.
Reduces the Risk of Diabetes:
Diabetes is dangerous. What’s worse is that it makes way for other medical conditions like high blood pressure and stroke. Since fiber doesn’t let the sugar get absorbed by the body, it reduces the amount of glucose in the blood. Fiber not only reduces the risk of type 2 diabetes, but it is also beneficial for people who have diabetes. By maintaining a low level of glucose in the blood, fiber ensures people with diabetes don’t get sudden blood sugar spikes.
Helps in Weight Loss:
Now we have caught your attention, haven’t we? All nutritionists recommend a fiber-rich diet to people who are trying to lose weight. The biggest reason why fiber helps in weight loss is that it gives a feeling of fullness and you don’t get that empty feeling in your stomach that you usually get when you are dieting (you know what we are talking about, don’t you?). That feeling of fullness does not let you get hungry quickly, and as a result, you don’t eat much. It is best to eat fiber-rich food in the morning so you will feel full and consequently don’t eat much throughout the day. Fiber will help you eat less, something you have been trying to do for so long, trying and failing. So how can you say no to fiber? Get started with corset waist training to make the most of your dietary changes.
Now that you have read the benefits of fiber and you want to start adding it in your daily diet, you are wondering where you can find fiber. But before you learn about that, you must know about the types of fiber:
This type of fiber is insoluble in water and promotes the passage of food from your digestive tract. As it increases the bulk of the stool, it is very beneficial for those suffering from constipation.
Once mixed with water, the soluble fiber turns into a gel-like material. This type of fiber helps in regulating blood cholesterol level as it drags cholesterol out of the body when it passes through the stomach.
Sources of Fiber:
It is essential to keep in mind that store-bought or processed vegetables and fruits have low amounts of fiber. Organic and pure vegetables and fruits are an excellent source of fiber.
Here are food items that contain fiber:
- Whole-Wheat Food: This includes pasta and whole-wheat bread. Now you can eat pasta without feeling guilty because it is actually healthy food.
- Nuts: Although all nuts contain fiber, almonds and walnuts have the highest amount of fiber in them.
- Oatmeal: Oatmeals are nutrient-rich grains. They are a good source of fiber. And they taste perfect when you mix them with milk and strawberries.
- Beans: Add beans to salads or soups and enjoy a rich-fiber dish.
- Fruits and Vegetables: For high-fiber diet try fresh fruits and vegetables. Apples, bananas, mangoes, and all kinds of berries have plenty of fiber in them. Potato with its skin on is also one of the best sources of fiber.
- Brown Rice: Although white rice contains some fiber too brown rice has higher amounts of fiber and will be more beneficial for your health.
So do fiber-rich food items deserve a place on your plate? We think you know the answer now! Besides healthy eating, make sure you incorporate cardio, running and other physical activities to get the body of your dreams.
Author Bio: This article has been shared by Judy Robinson who is a passionate health and lifestyle blogger. She loves to write on fitness 101, healthy lifestyle and DIY related topics. Currently, she is associated with Hour Glass Express.