Fiber Foods

Before this modern day lifestyle takes its root our food was used to be rich in fiber. But today's junk food culture has almost totally eliminated the fiber foods together with the health benefit. Our fore fathers had attached more importance to fiber foods.

Today's dieticians and nutritionists are giving the due importance to the fiber content of our food. Pure gold is not useful to make ornaments. It should be mixed with some impurities so that it could be molded into ornaments. Similarly, having nutrients alone is not enough to ensure the best of health. The nutrients also require some impurities known as 'roughage' or fiber to make them to deliver their full benefits.

Fiber is neither digested or absorbed by our body and it does not provide any calories or nutrients. Then why we need fiber and why is this huge cry to add fiber content to our daily food.

Facts About fiber

Fiber is in two forms, one form is soluble and the other is insoluble. The soluble fiber acts like a sponge. Like a sponge it absorbs water from the intestines and mixes the food into a gel. This process slows the digestion rate of glucose and its ultimate absorption into the bloodstream. We can find soluble fiber in dried beans, peas, rice bran, barley , oat bran and fruit pectin.

Insoluble fiber, as the name suggests, does not dissolve in water. Insoluble fiber are the stringy stuff and pay an important part in holding the plants together. They can be found mainly in plants leaves, skins and covering of all grains.

Benefits Of Fiber Foods

Fiber content in our food help the over all health of our body. Proper functioning of intestines is more important for the health of our body. Many diseases originate due to the improper functioning of the intestines. Fiber helps the intestines to function properly and prevent many diseases.

Fiber foods are fat free. More fiber content in our food require more chewing. Prolonged chewing helps to pre-digesting the food and satisfies one's appetite. It reduces the food intake. As the fibers absorb water and stay in the stomach for a longer period, the eater feels full. This uniqueness of fiber, giving the feeling of fullness, makes the eater to eat less and eat slowly. Fibers from bran and the pectin of fruits are best for weight control.

The most important function of fiber foods is the slow absorption of fat from what we eat. This is a prominent weight control benefit offered by the fibers. High fiber foods are low in fat. Less fat content in the diet helps to reduce cholesterol level. Reduction in cholesterol level relates to less fat in the diet and high fiber content. Constipation can be prevented by taking insoluble fibers. Insoluble fiber gives protection against colon cancer and the soluble fiber prevents cardiovascular diseases. Blood sugars become more stable if the absorption of sugars from the intake is slowed down. Fibers play an important role in this process and the stable blood sugar helps for better behavior.

Sources Of Fibers

Avoid junk foods and refined foods. Take fresh fruits instead of their juices. Spinach, fresh fruits and vegetables, whole grains and kidney beans are some of the rich sources of fibers.

Tips For Richer Fiber Intake

Take balanced diet contains more of fiber foods and at timed intervals.

Make sure that your breakfast includes whole grains, fresh fruits or dried fruits.

Avoid snacks and instead take five or ten servings of highly fibrous fruits and vegetables daily.

Having salads in your menu is preferred.

Add bran and take care to include both soluble and insoluble fibers.

In a nutshell, fiber foods are our best protectors against the killer diseases like cardiovascular disease, diabetes and cancer. Take balanced diet, especially lot of fiber foods and enjoy a healthy living.