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High Fiber Foods
Why is fiber ?
Fiber content in foods labeled as dietary fiber and have a high fiber content at foods. It is not absorbed by the body and does not provide calories. Benefits of consuming foods that contain lots of dietary fiber is the prevention of constipation , blood sugar regulation and possible protection against heart disease , high cholesterol , and some types of cancer .
The National Cancer Institute recommends a daily fiber intake for adults 20-35 grams . Americans consume an average of only 7-8 grams a day . The National Academy of Sciences shows that we need 14 grams of fiber per 1000 calories consumed , regardless of age . Fiber diet foods can provide profit for each individual , especially the elderly who are more susceptible to heart disease , high cholesterol , diabetes , colon cancer and obesity .
Fiber Foods Type
There are two basic types of fiber - soluble and insoluble . Your diet should include both. Each different fiber types have different functions .
Soluble fiber :
Soluble fiber derived from fruit fillings . Immature fruit contains more pectin fruit from the mature fruit . Pectin is used as a thickening agent and stabilizer in candy , syrup and frozen desserts , jams , jellies and preserve . Sources of soluble fiber includes apples , barley , dried beans , beets, carrots , cranberries , red currant , gooseberry , citrus, grapes , wheat , citrus, peach , pear , plum tart , plum , rye and sesame seeds .
Insoluble fiber :
Insoluble fiber cellulose , which is found in apples , beets, broccoli , pears and whole grains, helps to nourish and cleanse the blood vessels of the intestinal tract . Hemicellulose help to remove waste through the body. It is found in apples , beets, cabbage , corn , peas and corn . Lignin , the most easily digested of various kinds of fiber, antioxidants and effective is found in carrots , green beans , potatoes , tomatoes , corn and other foods . By softening stools , insoluble fiber can help prevent hemorrhoids and diverticular disease .
Sources of insoluble fiber are Brazil nuts, whole grain breads and cereals , fruits and vegetables with skins , peanuts , popcorn , brown rice and wheat bran .A diet rich in soluble fiber and low in fat can help control weight. Soluble fiber helps in the management of diabetes by slowing the rate at which your body absorbs glucose .
What kind of fiber that does not help ?
Manufacturers now add a number of isolated fibers like inulin , maltodextrin and polydestrose in food . Advertisements and labels from products imply that they are similar to fibers found in whole grains . Claim is not supported by science so do not rely on assistance from high fiber foods . Please consult your physician before beginning any new diet . High fiber diet Foods can harm someone with irritable bowl or stomach cramps .
(photo : itimes.com)
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