Increasing Fiber content in your diet can help prevent constipation, curb diabetes, lower cholesterol, and blood pressure or even help you lose weight
When it comes to living we want to live healthy, right? Most of us don’t take enough precaution on what’s really good for us. For instance, did you know that fiber could really help curb diabetes,lower cholesterol, and blood pressure or even help you lose weight? Actually, fiber is one of the most important part of a diet in nutrition. You do not have to go out of your way to get it because it can be found in foods you normally have in the house.
Constipation And Digestion
Constipation is a very common complaint in the society. Research shows that women are more prone to it more than men, due to factors like hormone fluctuations during their monthly cycle, pregnancy or even anxiety. There are two kinds of fibers - soluble fiber and insoluble fiber, both of which gradually help run your digestive system smoothly. Soluble fiber makes waste softer and larger by allowing more water to remain in the stool; hence making it much easier to pass through the intestines. Insoluble fiber adds more bulk which actually makes you feel fuller. When waste is more bulk, it tends to speed up the passage of stool through the gut and prevents constipation. Unfortunately, constipation can lead to more serious and fatal diseases like colon cancer or appendicitis.
Diabetes And Heart Problems
Fiber is categorized as a carbohydrate which could confuse people having diabetes since carbohydrates have the biggest impact on blood glucose. Fiber does not raise the level of blood glucose, the reason being that it is not digested or broken down in the body. Fiber delays the absorption of sugar in your body, helping you control blood sugar levels.
Weight loss
Fiber is part of plant foods that your body cannot digest. It provides the bulk to your diet making you feel fuller since it absorbs liquid and swells in the stomach, thus making you eat lesser calories. To achieve the correctweight lossand prevent side effects, it's best to eat recommended amounts of fiber as part of a nutritious diet. An average person should have an intake of 20-35 grams of fiber daily.
Where To Get Fiber
It is advisable to start a little fiber every day and give time to your intestines to adjust, otherwise you can experience gas, bloating, diarrhea or abdominal cramps. Make sure to drink at least 8 glasses of water daily.
Fruits like oranges, raspberries, apples, bananas are a very good source of fiber. You could squeeze the juice out, but it would be much better if you ate them with the pulp.
Legumes and seeds are also very high in fiber content.
It is advisable to take whole grain bread instead of white bread which is just plain carbohydrate. Oats, wheat, brown rice and rye are great whole grains.
Vegetables as rich as they are in vitamins and nutrients are also high in fiber. Crunchy vegetables like broccoli, celery and carrots are very good.
Of course you could always use supplements and it’s always advisable to go natural. Find some of the best naturalfiber supplementsat vitaliving.com.
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by Kiran Belani in Wellness
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