High Fiber Food

How Fiber Keeps You Complete, Improves Health, and Helps You Lose Weight

Many of us will not think of fiber as being linked to digestive health and body function. However, eating a diet high in dietary fiber can do a lot more than keeping it regular. It lowers the risk of heart disease, stroke, and diabetes, improves skin health, and helps with weight loss. It may even help prevent colon cancer. However, most of us are not eating enough. Adding dietary fiber using these tips can help prevent serious illness and keep you in top condition

What is fiber

Fiber (also known as roughage) is part of plant-based foods (grains, fruits, vegetables, nuts, beans) that the plant cannot break down. Keeps the digestive tract clean and healthy, relieves bowel movements, and releases cholesterol and harmful carcinogens out of the body.

Fibers come in two types: insoluble and soluble.

Insoluble fiber does not dissolve in water. It is a bulky fiber that helps prevent constipation and is found in whole grains, wheat grains, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber Soluble in water to regulate blood sugar levels and reduce cholesterol. Good sources include fruits such as barley, oatmeal, beans, nuts, apples, strawberries, citrus fruits and pears.

Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the more fiber. There is no fiber in meat, dairy or sugar. Refined or "white" foods such as white bread, white rice and pastries removed all or most of the fiber.+

Fiber Health Benefits

According to the latest figures, 9 out of 10 Americans are not getting enough fiber. People from other parts of the world are also falling well. Part of the problem may be due to the connection between fiber and bathroom habits. Yes. Fiber can stay on a regular basis in a healthy and effective way. However, this is not the only reason we should put more in our diet. There have been many studies on how eating fiber-rich diets can improve your immune system and overall health, and how you can feel how it looks. Some of the benefits are as follows:

Digestive health. Let's put this first. Dietary fiber normalizes bowel movements by making the scaffold bulky and easy to pass. This may help relieve and prevent constipation and diarrhea. Eating a lot of fiber can reduce the risk of diverticulitis (intestinal inflammation), hemorrhoids, gallstones, kidney stones, and helps with irritable bowel syndrome (IBS). Some studies indicate that a high-fiber diet can help lower stomach acid and reduce gastroesophageal reflux (GERD) and ulcer risk.

heart disease. Fiber, especially soluble fiber, is an important component of a heart-healthy diet. Eating a fiber-rich diet can improve cholesterol levels by lowering LDL cholesterol. High fiber intake can also reduce your risk for metabolic syndrome, a risk factor associated with coronary heart disease, diabetes and stroke. Fiber helps lower blood pressure, reduce inflammation, increase HDL cholesterol levels, and lose weight around the abdomen.

diabetes. Diets high in fiber, especially insoluble fiber from grains, may lower your risk of type 2 diabetes. If you already have diabetes, eating soluble fiber may slow absorption of sugar and improve blood sugar levels.

cancer. Studies have shown that eating a high-fiber diet may help prevent colon cancer, but no conclusions have been reached. Eating a lot of fiber-rich foods lowers your risk of cancer in other common digestive systems, including the stomach, mouth, and pharynx.

Skin health. When yeast and fungi are excreted through the skin, it can cause outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can remove toxins from your body, improving your skin's health and appearance.

Fiber and weight loss

In addition to preventing digestion and preventing constipation, fiber adds volume to your diet, a key factor in weight loss and maintaining a healthy weight. Batch additions can be made earlier. Since fiber stays in your stomach longer than other foods, the fullness stays much longer and helps you eat less. High-fiber foods like fruits and vegetables are low in calories, so adding fiber to your diet makes it easier to reduce calories. There are other ways high fiber intake can help you lose weight:+

By regulating blood sugar levels, the fiber can maintain the body's fat food capacity and avoid insulin spikes, giving you the feeling of eating and craving unhealthy foods.

If you eat a lot of fiber, fat can be absorbed and absorbed faster through your digestive system.

Filling high-fiber foods, such as fruits, consumes more energy for exercise.

By regulating your blood sugar level, you can maintain your body's fat food capacity and avoid insulin spikes, so you have the feeling of eating unhealthy food and craving. If you eat a lot of fiber, fat can be absorbed and absorbed faster through your digestive system. And when you fill up with high-fiber foods, such as fruits, your workout will consume more energy.

Tips for adding fiber to your diet

Depending on your age and gender, nutrition experts recommend taking at least 21 to 38 grams of fiber per day for optimal health. Research shows that most of us do not eat half of that amount.

Achieving your daily goals may seem overwhelming at first, but filling in whole grains, vegetables, fruits and grains will give you the fiber you need to start enjoying health benefits.

Transition to a high fiber diet

If you are new to fiber-rich foods, in turn, add fiber to your diet and increase your water intake. Fiber absorbs water, so the more dietary fiber you have, the more water you need to drink.

Suddenly adding large amounts of fiber to dietary fiber can cause side effects such as abdominal cramps, intestinal gas, swelling, or diarrhea. Once the digestive system has become accustomed to the increase in fiber, you can avoid discomfort by gradually adding the fiber and drinking plenty of water.

Fiber from whole grains

Tablets or processed foods have a low fiber content, so you should include whole grains in your diet. There are several simple ways to add whole grains to your meal.

Start your day with fiber. Look for whole grain grains to increase your fiber intake at breakfast. Just change your breakfast cereal from corn flakes to bran flakes, you can add 6 grams to your dietary fiber. Switching to All-Bran or Fiber-One will make it even better. If you don't like the grain, add a few raw bran to your favorite cereal.

Replace white rice, bread and pasta with brown rice and grain products. Experiment with wild rice, barley, whole wheat pasta, and bulgur. These alternatives will taste better because they are higher in fiber than mainstream products. Choose whole grain bread for toast and sandwiches.

Inflate your burning When baking at home, whole grain flour is heavier than white flour, so replace whole grain flour with half or whole flour. In yeast bread, use more yeast or make the dough longer. Add crushed bran cereal or unprocessed bran to muffins, cakes and cookies. Or add psyllium husk to gluten-free baked goods like bread, pizza dough and pasta.

Add flaxseed. Flaxseed is a small brown seed rich in fiber and omega-3 fatty acids that can lower total cholesterol. You can grind seeds in a coffee grinder or food processor and add them to yogurt, apple sauce or breakfast cereal.

Fruit and vegetable fiber

Most fruits and vegetables are high in fiber, so you need to add more to your daily diet. Here is a simple strategy to help you.

Add fruit to your breakfast. Strawberries are high in fiber, so try adding fresh blueberries, raspberries, strawberries or blackberries to your breakfast cereal or yogurt.

Keep fruits and vegetables at your fingertips. Wash and cut the fruits and vegetables, put them in the refrigerator and have a quick snack. Choose recipes that contain high fiber ingredients such as stir-fried vegetables or fruit salads.

Replace dessert with fruit. Instead of dessert, eat a piece of fruit, such as a banana, apple or pear, at the end of your meal. Serve with cream or frozen yogurt and enjoy.

Do not drink fruit juice, eat all fruits. Eat more fiber and consume fewer calories. 8 oz. For example, a glass of orange juice has little fiber, calories are about 110 calories, a medium orange contains about 3 g of fiber, and a calorie of 60 calories.

Eat the shell. Peeling can reduce the amount of fiber in fruits and vegetables, so eat fruit peels such as apples and pears.

You can add vegetables to the dish. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, chopped frozen broccoli in a prepared spaghetti sauce or fresh baby carrots in a stew.

Bulk soup and salad. Enliven a dull salad by adding nuts, seeds, kidney beans, peas or black beans. Even though it is a good amount, it is very high in fiber and can be added to salads or eaten as a snack. Beans, peas, lentils and rice add delicious, high-quality fiber to soups and stews.

Do not throw away legumes. Add kidney beans, peas or lentils to the green salad for soup or black beans.

Count the number of snacks. Fresh and dried fruits, raw vegetables and whole grain crackers are great ways to add fiber to your snacks. Few nuts can make a healthy fiber snack

Fast food fiber

Fast food is often cheap and convenient, but it can be difficult to find a healthy meal with enough fiber. Many fast food meals are full of calories, sodium and unhealthy fats with little or no dietary fiber. Even seemingly healthy salads in fast food restaurants are often light on fiber. A simple lettuce vegetable provides only about 0.5 grams of fiber per cup. Find salads that contain other vegetables. Try to increase your fiber content by adding your own nuts, beans or corn whenever possible.

Other information for eating more at fast food restaurants:

Choose supplements such as sandwiches, hamburgers, whole wheat bread or whole grain bread.

Try the vegetable burger. Many people contained 2-3 times more fiber than meat burgers, and it tastes much better.

Choose cotton from beans for healthy fiber reinforcement.

Choose nuts or salads over fries or potato chips.

A combination of baked potatoes and chili in some hamburger chains can make a delicious fiber meal.

Some chains serve oatmeal bowls for breakfast and have a better fiber choice than most breakfast sandwiches. If possible, choose a lower sugar version.

End your fast food meal with fruit cups, fruit and yogurt parfait, apple chunks, or a piece of fresh fruit

Fiber supplements

The best way to get fiber from your diet comes from foods rich in fiber-fruits, vegetables, whole grains, beans and nuts. Taking fiber supplements can help make up for the deficiency. Supplements may also be useful to increase your fiber intake daily while switching to a fiber-rich diet.

Fiber supplements are available in various forms, including powders that dissolve in water or add to food, chewable tablets, and wafers. However, there are some disadvantages to getting fiber from supplements instead of fiber-rich foods.

Fiber supplements do not provide the same vitamins, minerals and other nutrients that high fiber foods provide.

Supplements do not fill you or help with weight management.

Fiber supplements may interact with certain drugs, including certain antidepressants, cholesterol-lowering drugs, and anticoagulants warfarin. Before taking fiber supplements, check with your doctor or pharmacist about potential drug interactions.

If you have diabetes, check with your doctor before adding dietary supplements because fiber supplements lower blood sugar levels.

If you decide to take fiber supplements, start with small doses and gradually avoid abdominal distension and gas and drink plenty of fluids.