Fantastic Fiber- Advantages of a High Fiber Diet
July 22, 2010
Living in this fast paced modern world, where time is at premium, we are resorting to various time saving techniques, to fit as many activities as possible within the limited 24 hour period.
These shortcuts are unfortunately spilling over into our dietary choices as well. Instead of preparing a wholesome home cooked meal, we now opt for various types of processed and junk foods. As a result our daily consumption of fiber has gone done tremendously.
Fiber basically refers to indigestible substances like grain husk, fibrous and leafy vegetables, which add bulk to our diet. The term fiber basically encompasses a variety of materials which are not absorbed or digested, but instead controls the way other food items are digested as well adding bulk to faeces.
Fibers can broadly be classified as soluble and insoluble. Foods like barley, legumes, oats and fruits which comprise of water soluble carbohydrates are called soluble Fibers.
On the other hand as the name indicates, insoluble fibers comprise of components which are not water soluble. Examples are not limited to but include foods like wheat bran and wheat germ. The summation of these two fibers group makes up dietary fiber.
A diet rich in fibers offer protection against several lifestyle diseases. Diet which are rich in food items like oat bran, flaxseeds, beans and oats help in lowering blood cholesterol, blood pressure and provides overall protection against heart diseases.
People aiming for weight reduction should switch to a high fiber diet as it requires greater chewing time, makes a person feel less hungry and are energy dense.
By slowing down the sugar absorption, fibers especially the soluble kind can protect diabetics from fluctuating blood sugar levels. Type 2 diabetic risk is highly reduced for people who include insoluble fibers in their everyday diet. Also people who consume a high fiber diet have lower incidence of developing colorectal cancer.
By adopting some simple techniques, we can ensure that our body receives the requisite amount of fiber. Switch to a high fiber power breakfast of oats, high fiber brown breads or corn flakes.
Purchase those products which provide a dietary fiber of at least 2gms per serving like bulgur, whole wheat pasta, barley or wild rice. Eat a variety of fruits and vegetables and drink plenty of water.
Nuts and seeds, vegetables, fruits, legumes and whole grain products are all excellent sources of dietary fiber.
Comments
Got something to say? Join the conversation and leave a comment below.
and oh, if you want a pic to show with your comment, go get a gravatar!