We
receive fiber from plant sources hence eating meat or a dairy product does not
help our body in procuring the much needed fiber. Therefore a diet rich in
plant produces, vegetables, cereals, nuts, fruits help our body in achieving
the two main types of fibers – soluble and insoluble – which are both
significant in their own ways.
Bran,
beans, berries, whole grains and sweet peas are the most fiber rich edibles.
Fiber
boosts the body’s immunity saving it from cardiovascular diseases, diabetes,
controlling blood cholesterol levels and evening aiding in prevention of
cancer. Fiber is also significant for weight loss and acts as a check against
obesity.
The facts:
Our
body’s daily intake of fiber for a good living is around 25 grams a day for
women and above 35 grams a day for men below the age of 50.
However,
the consumption of fiber is precariously low among people in today’s times,
often hovering below 15 grams a day.
Insoluble Fiber
In
the day to day functioning, insoluble fiber does not break down during
digestion, but, rather helps in the smooth passage of other foods along our
stomach and intestine and aids in their absorption. It is a significant part of
a healthy bowel system and acts as a preventive measure against digestive
problems.
Soluble Fiber
The
soluble fiber on the other hand decreases blood cholesterol and must be
consumed during constipation as it softens the stools.
Fiber Rich Foods
Fiber
rich foods help in keeping a person fuller for longer. This satiates the desire
to eat and is often helpful for people working long hours or considering eating
a healthy meal. However, one should not switch to a fiber rich diet suddenly as
it leads to flatulence, which might make one feel bloated or give rise to
stomach cramps. The fiber intake must be gradually increased for best results.
Cooking Fiber Rich Meals
Cooking a fiber rich diet is not much different than cooking
an everyday meal. One just needs to include the proper ingredients and make the
best choices.
·
So instead of soups with cream and meats, you could
opt for a lentil soup, as beans are extremely healthy and rich in nutrients and
fiber.
·
In terms of breads use whole grain products instead of
white choices.
·
Brown rice and whole grain pasta are also fiber rich
and much healthier than their white counterparts.
·
Bran, rice and whole grain cereals, like, Cheerios and
Grape nuts give your body the right fiber intake without compromising on the
quality or taste of the meal.
·
In case you go hungry in between, consider snacking with
nuts, peas and linseed as they are sure to fill your stomach without adding
many calories to your body.
·
All fruits are great for your body and contain fiber
but for that something extra, consider having more berries as they have the
highest resource in that arena.
·
The veggies and fruits are irreplaceable when it comes
to fiber rich cooking. Sometimes it is even better to slow cook the meals as
the fiber gets incorporated in the entire dish and adds a delightful flavor to
your stew, broth, or gravy.
·
Green leafy vegetables, such as, greens, kale, collard
greens, turnip greens, swiss chard and spinach are also fiber rich and should
be included in at least 2 out of 3 meals daily. Salads are always a must have
on your dinner table at all occasions. They are simply healthy and with a light
dressing are simply a marvelous way to get fiber.
Love Your
Body
Our body needs love, care and attention. Taking care of what
we eat ensures that we set up a healthy body with a great immune system. Not
just fibers, all nutrients are equally important, including the fats, carbs and
proteins. So, at the end of the day, try to keep the diet balanced with the
proper fiber count and see wonders happening right in front of your eyes.
Do you want to learn more about weight loss for women? If so, go to my website and download my free guide, how 10 Best Resources for Women's Weight Loss Report: http://rosacrumpton.com/
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