A food with fiber in it basically comes from vegetables, fruit, grain, and legumes. Fiber is sort of the skeleton of a plant. It is similar to bones in your body. Fiber helps plants to keep their shape and stand up straight. Plant materials that are indigestible to humans are a complex carbohydrate known as dietary fiber. Our bodies need roughage to properly digest food and eliminate waste because the bulky substance cleans the colon as it makes its way through our digestive tract.
Foods With Fibre
The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this route, high fiber foods help keep your colon healthy and promote regularity. As a result, since it cleans out your insides, just start thinking of fiber as nature’s way of scrubing your internals!
If you are just starting to increase your fiber intake, add it slowly. Adding too much too fast can lead to uncomfortable feelings such as gas and bloating. Drink plenty of fluids water, to assist in absorption the fiber. Check with a health-care professional for individual recommendations on specific amounts of soluble fiber to consume daily. Fiber can interfere with the absorption of certain medications.
Why you should eat foods with fiber in it-health benefits
The foods with fiber in it have been shown to help reduce your risk of high cholesterol, cardiovascular disease, obesity, haemorrhoids, some cancers, high blood sugar, diabetes, help the stimulation of immune response, improved absorption of magnesium, calcium, iron and to help you lose weight and keep your digestion working properly.
Foods with fiber in it: Soluble and insoluble fiber.
There are two main types of dietary fiber: Soluble fibre comes into its own in the stomach and upper intestine, where it forms kind of a gel that slows down digestion and absorption-especially of carbohydrates. Soluble fiber takes the stomach more time to absorb nutrients from food, meaning that blood sugar can be more constant, meaning it is especially helpful for those with diabetes. Consuming 10g of soluble fiber or more a day has been linked with lower cholesterol levels, according to the Mayo.
Example of foods with soluble fiber in it are : Soluble fiber is found in dried beans, peas, oats and oat bran, flaxseed and psyllium husks. It’s also found in fruits such as oranges and apples and vegetables like carrots.
Insoluble is not soluble or does not dissolve in water. Acting like a sponge, this fiber swells in size, absorbing up to 15 times its own weight in water. Insoluble fiber is often referred to as “roughage”. Insoluble fiber provides bulk, which can help you feel full longer. It also speeds up the movement of food through the digestive system, helping to promote regularity and reduce the incidence of constipation. Insoluble fiber is good for
- colon cancer
- obesity
- constipation
- diverticulitis
Examples of insoluble fiber are corn, popcorn, skins of many fruits and vegetables, seeds, nuts, wheat, bran, whole grains and whole grain breads, cereals and pasta. Others include grapes, bran muffins, whole grain pasta, corn, filberts, artichoke, boysenberries, and wheat.
There are of course crossover foods that have both kinds of fibers. These include oats, flaxseeds, fruits and vegetables.
Consuming adequate amount of fiber is one of the best eating habits you can form. In fact, in 1915, W.K Kellogg, the founder of Kellogg’s cereals, invented Bran Flakes®, the world’s first high-fiber breakfast cereal. All-Bran® followed in 1916. Earlier, Hippocrates (4th century B.C.), considered by many the father of medicine, first championed the health benefits of wheat with the bran, which is fiber, to help keep the large intestine healthy.
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