Benefits of High Fiber Diet
Benefits of High Fiber Diet :
- Dietary fiber
2.1 Soluble fiber
2.2 Insoluble fiber
- Fiber contents in your food
- How much fiber is required to your body?
- Why do you need fiber to your body and health?
- Increase your fiber content by adding more fiber
- Fiber supplements
- Common fiber supplements with ingredients
- Benefits of having high fiber diet
- Plan your diet with fiber
Everyone is conscious about their health and do not want to get sick by the malnutrition or by other causes so every diet you take should contain required amount of vitamin, protein, fiber and others that are required for the body to stay healthy.
Fiber rich foods will help you in many ways which will be mentioned in detail below completely about the dietary fiber and how to take your diet in a proper way and how to maintain your health with high fiber foods and benefits.
Dietary fiber which is also called as roughage is the portion of a food that is derived from the plants which cannot be completely broken down by the digestive enzymes, it is having two components.
They are fermentable soluble fiber and insoluble fiber
Soluble and insoluble dietary fibers:
Fermentable soluble fiber is that which can be dissolved in water and is readily fermented in the colon into gases and physiologically active by – products which are to be short chain fatty acids produced in the colon by the gut bacteria.
Gut bacteria are viscous and is also called as prebiotic fiber, and also can delay gastric emptying which can result in fullness in the human beings.
Insoluble fiber which cannot be dissolved in water and is inert to digestive enzymes in the upper gastrointestinal tract and also provides bulking, there are also some forms of insoluble fiber which are resistant starches and also can be fermented in the colon.
Dietary fiber mainly consists of non-starch polysaccharides and also other plant components like cellulose, resistant starch, resistant dextrin’s, inulin, lignin’s, chitins, pectin’s, beta-glucans and oligosaccharides.
Dietary fibers can act by changing the nature of the contents of the gastrointestinal tract and also by changing how other nutrients and other chemicals are absorbed, some sort of insoluble fibers have bulking action and are not in the form of fermented.
Lignin which is told to be the major dietary insoluble fiber source may have the capacity of altering the rate and metabolism of soluble fibers, other types of insoluble fibers noticeable which is resistant starch are also fermented to produce short chain fatty acids which will always be physiologically active and confer health benefits.
Food sources of dietary fiber will be traditionally divided according to whether they provide with soluble or insoluble fiber, plan foods will be containing both the types soluble and insoluble fibers in different amounts and according to the plant’s characteristics of fermentability and viscosity.
Yes, there are many people saying that there are no such types soluble and insoluble fibers present but we can see some contents involving soluble fiber including pectin’s and beta glucans and also insoluble fibers containing cellulose mostly found in wholegrains and nuts, its really important to notice that fiber rich foods typically contain both soluble and insoluble fibers.
3.fiber contents in food:
When we discuss about the advantages of consuming the foods with fiber depending upon which type of fiber is consumed and which benefits may result in the gastrointestinal system.
Dietary fibers are found in vegetables, whole grains and fruits. Fruits on serving 120ml it gives 1.1-gram fiber mass per serving, dark green vegetables can provide you 6.4grams fiber mass per serving, orange vegetables can give 2.2 grams, cooked dry beans can give 8.0 grams, starchy vegetables can give 1.7 grams, whole grains can give 2.4grams on serving 28g and in the same quantity meat can give 0.1 grams of fiber mass on serving once.
Here are some of the fiber rich foods mentioned below that can be included in your daily diet.
- Whole grain breakfast cereals
- Whole-wheat pasta
- Wholegrain bread
- Fruits like berries, pears, oranges, and melon
- Vegetables like broccoli, carrots, and sweetcorn
- Nuts and seeds
- Potatoes without peeling of their skin
These are the fiber rich foods that can be easily available and can be added happily for your diet to add special taste and health.
How much fiber is required to your body?
American health association has declared that daily value for the fiber is generally 25 grams per day when and adult diet is planned for 2000 calories, the number depends on the age and sex.
Women under the age group of 50 can take 21 to 25 grams per day and men belonging to the age group under 50 can take 30 to 38 grams per day.
Children who are between the ages of 1 and 18 are suggested to be taken 14 to 31 grams of fiber per day, depending on their age and sex accordingly.
children can also take even higher amounts of fiber as because of their growing age and it is also observed that taking enough and a bit higher amount of fiber can reduce the risk of chronic disease risk significantly.
Similar to the other vitamins, calcium and nutrients does to the body fiber is also helpful and is also important to be taken in the right amount to keep your digestive system running smoothly.
Fiber not only helps in digestion but also provides lot of health benefits like helps to loss your weight and also balances the gut bacteria.
Why do you need fiber for your body and health?
We have already discussed above about the fiber health benefits here are some other benefits that will be seen
- Supports in losing weight
- Reduces the bad cholesterol and maintains proper cholesterol levels in body.
- Reduces blood sugar levels and keeps in control
- Lowers the risk of cardiovascular diseases which includes heart attack, heart stroke and more
- Helps in preventing diabetes
- Increases digestive and also bowel health
- Gives extra energy to gut bacteria
In general, we can see that dietary fiber acts as a umbrella for the parts of the plants and other foods which cannot be digested by the body, instead of breaking down your digestive system fiber just passes through your system and eases the symptoms such as constipation, it is really important to take fiber in various varieties of foods not only relaying on one source.
Increase your fiber intake by adding more fiber:
Yes, we care every time that we are taking the correct number of calories or not and we don’t prefer to go for taking high calories of food, so the thing is to take correct amount of fiber without high calories.
Here we are for you suggesting you with the proper intake and planning your diet accordingly including your diet with high food fiber foods such as more vegetables, fruits, and also plant based foods which are having high amounts of fiber.
We don’t want to leave you in half only b telling to take high fiber content like the same things all other sites and blogs does we will provide you with exact quantity of diet that should be taken to maintain your health properly adding with extra health benefits.
Spread your portions between meals that you take instead of eating a lot in single serving because we also know that it is really difficult to have all the fiber food at a time.
- Take one cup of boiled split peas and lentils or go for black, lima and baked beans for 10-15 grams of fiber
- Take one cup of green peas can be taken in raw form if not possible then half boil them and can be taken to obtain 8.8 grams of fiber
- Take one cup of raspberries for 8grams of fiber
- Take one cup cooked whole wheat spaghetti for 6.3 grams of fiber
- Take one cup of cooked barley for 6grams of fiber
- Take medium pear with skin one cup to gain 5.5 grams of fiber
- Take medium oat bran muffin and medium apple with skin for 5.2 and 4.4 grams of fiber per one serve
- Consider one cup of bran flakes for your diet to have 5.5 grams only for 3/4th cup on a single serve.
- Take brown rice one cup which can give you 3.5 grams of fiber
- In the same way you can also consider boiled Brussel sprouts, almonds, and chia seeds for 4.1, 3 and 10.6 grams of fiber on every single serve.
- Eat more whole fruits like apples and pears instead of taking them in the form of juices.
- Swap into whole grain foods instead of white rice, white bread, and regular pasta
- Stop eating snacks like chips and other fried foods instead eat vegetables and corn
- Try to consider beans and lentils daily in your diet
- Chia seeds are also having high contents of fiber so sprinkle them on cereals, smoothies and salads which will be easy to eat.
- When you start eating plenty of fiber food then you need to take lots of water.
Do you know what happens if you consider a healthy diet? Your body is the place where your soul gets rested for nearly 100 years so why don’t you think of keeping it happy and safe protecting it from all the disease and also bacteria and help it to be happy, which can make you yourself to be happy.
Sources can also include like soluble fiber can help lower the body’s bad cholesterol and also lower blood sugar levels, insoluble fiber can help in adding bulk amounts if our stool and passes through the system more quickly and helps our digestive system pipes to be working smoothly and in a regular way to prevent from constipation.
Fermentable fiber is one that comes from both the soluble and insoluble fiber categories and though they are more often soluble fibers and fermented fibers can help in increasing the bacterial in the colon.
Fiber supplements are considered as a form which are a subgroup of functional dietary fiber, functional fiber consists of isolated, non-digestible carbohydrates that will be having beneficial physiological effects in humans.
Fiber supplements are suggested generally but in cases where the body is in severe need of fiber then only the supplements are suggested to be taken they are available in many forms like powders, tablets, and capsules.
After consumption of fiber supplements, they can help in improving dietary intake, lowering blood cholesterol, alleviating irritable bowel syndrome and also reduces the risk of colon cancer and helps in increasing feelings of satiety.
Sometimes excessive fiber intake can lead to dehydration, fluid imbalance, mineral deficiencies, nutrient and drug interactions and can also lead to many other medical problems.
Common fiber supplements with ingredients are:
Benefiber which is a soluble fiber, containing the ingredients such as natural and manufacturing by-product with wheat dextrin and inulin and is available in the form of capsule and power.
Citrucel which is a soluble fiber, contains synthetic – methylcellulose and is available as both capsule and powder.
Fen fiber which is a soluble fiber, contains natural, whole food – fenugreek which is available only in capsule.
Fibercon which is a insoluble fiber, contains synthetic-calcium polycarbophil and is available in the form of capsule.
Metamucil and natural brand psyllium seed husk which are both soluble and insoluble fibers, contains whole food-psyllium and Metamucil is available in the both capsule and powder form and natural brand psyllium is available in capsule form.
PGX which is a soluble fiber, contains natural manufacturing- by product – glucomannan and is available in the form of capsule.
Heather’s tummy fiber which is a soluble fiber and is natural whole food organic acacia Senegal and is available in the form of powder.
Recleanse fiber powder which is both soluble and insoluble fiber and contains natural, manufacturing by-product and whole food inulin and flax which is available in the form of powder.
These are all the common fiber supplements that are taken by many of the people and are available in the market easily and can make difference in your fiber intake and we don’t actually suggest to go for fiber supplements because natural way of taking fibers cannot be replaced by any other fiber supplement so prefer to take only fiber in the natural way and not in the form of supplements.
Inulin which is a dietary fiber that is available in most of the plants and inulin is having nutritional values such as carbohydrate and more specifically fructans.
Inulin is generally extracted by the manufacturers from the enriched plants which can include chicory roots, Jerusalem artichokes for the usage in prepared foods.
Inulin can be used to replace sugar, fat, and flour and is often used to improve the flow and mixing qualities of powdered nutritional supplements by having a significant potential value as a fermentable fiber.
Inulin is having the primary advantage as its tolerance as it is quickly and easily fermented with in the intestinal tract which can actually cause gas and digestive distress when taken in higher doses than 15 grams per day.
Vegetable gum fiber supplements are newly introduced into the market and often they are sold in the forms of powder, vegetable gum fibers can be easily dissolved with no aftertaste, in trails they have proven that they can work effectively on the treatment for irritable bowel syndrome.
Some of the available vegetable gums are like guar gum and acacia Senegal gum.
Benefits of high fiber diet:
High fiber diet can have many benefits which can include the following:
Dietary fiber can help you in increasing your stool size and weight and also softens it, having a bulky stool can help you to pass easily decreasing the almost chances of constipation and also can help in solidifying the loose and watery stools and absorbs water and adds bulk to your stool.
High fiber diet can help you in lowering the risk of developing hemorrhoids and reduces the risk of diverticular diseases like small pouches formed into your colon, some fiber can also be used in fermentation of colon.
Soluble fiber is almost found in beans, oats, flaxseeds and also in oat bran which may help you to lower total blood cholesterol levels and by lowering the low-density lipoprotein or decreasing the bad cholesterol levels in your body.
Earlier studies say that high fiber foods can also add other health benefits like reducing blood pressure and also inflammation.
Blood sugar levels are regularly checked in the people with diabetes where high blood sugars can lead to many other diseases like eye sight, kidneys and other organisms.
Having a controlled blood sugar can help you to lead your life happily without any additive diseases in having proper maintenance in blood sugars fiber plays important role.
Mainly soluble fiber helps people suffering with diabetes and can slow down the absorption of sugar and also helps in improvement to maintaining proper sugars in body.
A healthy diet with full of fiber and proteins and loaded with insoluble fiber is also having the properties of reducing the risk of developing type2 diabetes.
Helps gaining healthy weight:
When consuming high fiber foods, you will feel that your stomach will be filled for more time than consuming the low fiber food and so likely to eat less and stay satisfied and you will not be having hunger or unfilled stomach for longer time.
High fiber foods tend to take longer time to eat and to be less energy dense which can mean that they will be having fewer calories and the same volume of food that you will be eating.
Plan your diet with fiber:
We are providing you with 22 rich fiber containing and healthy satisfying foods for your healthy body and activated day.
Popular fruit which is tasty and nutritious best fruit for the rich sources of fiber, contains 5.5 grams of fiber in a medium sized pear and 3.1 grams if the pear weighs 100grams.
One of the delicious fruits available in large quantity and is the best healthier option that have the ability to skip junk food.
Strawberries are filled with vitamin C, manganese and various powerful antioxidants 3grams of fiber is available when you take one cup of strawberries or 2grams of fiber per 100 grams, strawberries are very high in giving the low-calorie content food.
Avocado is most different fruit from other fruits and instead of being high in crabs and its loaded with healthy fats that will help you really with fiber content to your body.
Avocados are high in vitamin C & E contents and also have numerous health benefits, contains 10 grams of fiber when you are intake a cup and 6.7 grams of fiber per 100 grams of avocados.
Apples are told to be the tastiest and most satisfying fruits that can be eaten by anyone easily and are relatively high in fiber.
When a medium sized apple is consumed you can gain 4.4 grams of fiber if taken in 100 grams then 2.4 grams of fiber will be gained.
Raspberries are one type of berries which are having high nutrition content and are added with very strong flavors and are loaded with manganese and vitamin C.
When consumed raspberries one cup can give you 8 grams of fiber or 6.5 grams of fiber will be obtained on consuming 100grams.
In the same way bananas (2.6%), carrots (2.8%), beets (2.8%), broccoli (2.6%), artichoke (8.6%), brussels sprouts (2.6%), lentils (7.9%), kidney beans (6.4%), split peas (8.3%), chickpeas (7.6%), quinoa (2.8%), oats (10.6%), popcorn (14.5%), almonds (12.5%), chia seeds (34.4%), sweet potatoes (2.5%), dark chocolate (10.9%) these are all the fiber rich foods and can help you with adding needed amount of fiber to your body.
Yes, still there exists many foods that are rich in fiber content and intake of vegetables and fruits can not only help you with adding fiber to your body but also adds happy and healthy food which can be digested easily and the other vitamins and proteins that are added through your diet can manage all your health conditions in a proper way.
Build a happy healthy body stay fit and look young not only going with perfect diet follow exercises that helps you body to get relaxed and gives you an activated day, fiber, protein and vitamins are needed to your body follow the article and stay healthy.