Why eat Fiber?

Healthy foods. There are a lot in the market claiming to be healthy and good for the body. Of course, fruits and vegetables are automatically categorized in the healthy category but with other food items that claims to be healthy, should we as consumers consume more of those healthy items? Why do we often hear about eating certain type of food ingredients?

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We all know that our body requires certain types of vitamins, minerals, calcium, protein and so on but there is also those items present in certain type of foods that are said to be beneficial for the body. One of which is Fiber. Labeled as a type of carbohydrate, fiber is unique since it cannot be broken down into sugar molecules. What happens is that it passes through the body undigested thus helping the regulation of the body’s use of sugar making our hunger and blood sugar in check and in the safe zone. An amount of more or less 20 to 30 grams of fiber a day is required for both children and adults.

Fiber comes into two varieties, namely the soluble fiber and the insoluble fiber. The soluble fiber helps lower blood cholesterol and glucose levels, food items with soluble fiber include oatmeal, nuts, beans, blueberries and apple. The insoluble fiber helps food pass through the digestive system, which helps prevent constipation. Foods such as whole wheat bread, brown rice, beans and legumes are just some examples of foods with insoluble fiber.

 

A fiber rich diet can give you a much needed health boost. The advantages are countless and examples of such include, the control of blood sugar.

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Soluble fiber slows down our body’s breakdown of carbohydrates and absorption of sugar. Eating fiber rich foods can lower the risk of heart disease. For an addition of seven grams of fiber in your diet your chances of getting a stroke decreases. Fiber can help you manage your weight and help you lose it. Whenever we consume food items with fiber, the feeling of fullness increases. Fiber can eliminate yeast and fungus in your body, which are usually excreted through the skin and could trigger rashes and acne. Having a good amount of fiber in your diet can lower your chances of getting diverticulitis, hemorrhoids, irritable bowel syndrome and gallstones and kidney stones.

 

For those who are not aware on how they can add fiber to their diet, you may try some of our examples. Eat whole grain breads. When buying bread look for whole grain ones and check the labels, it should have at least 3 grams of fiber per serving. You can also try eating cereals with 5 grams of fiber per serving, brown rice, beans and legumes and of course, fruits and vegetables.

 

Remember, as with anything you consume always practice eating in moderation. Too much of even of something healthy is not good for you so be aware of portioning, the food contents and always enjoy eating!

 

 

 

Reference:

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

http://articles.mercola.com/sites/articles/archive/2013/11/25/9-fiber-health-benefits.aspx

https://www.ucsfbenioffchildrens.org/education/why_fiber_is_so_good_for_you/

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