Fiber is a type of carbohydrate found in plant-base foods. Fibers are passes undigested reaches the large intestines. They do not provide calories but are essential for health. Fiber may be of two types;
This type of fiber dissolves in stomach to form gel-like which ensure slowly absorbance of food particles. It helps to maintain stable blood sugar level and lower cholesterol level.
It does not dissolve but improves movement of food through digestive system. It improves bowel health.
Best fiber choices:
To increase fiber intake the good choices are;
- Nuts and seeds
Fiber enriched foods:
Natural food contains a combination of both soluble and insoluble fiber. Fruits, vegetables and grains are the good sources of fiber. Some fiber enriched foods are;
The percentage of fiber in 100 grams of each is;
- Chai seeds (34%)
- Popcorn (14.5%)
- Dark chocolates(10.9)
- Brussels sprouts(2.6)
- Kidney beans (6.4%)
- Split peas (8.3%)
- Oats (10.6%)
- Sweet potatoes (2.5%)
- Strawberries (2%)
- Apples (2.4)
- Raspberries (6.5%)
- Bananas (2.6%)
- Carrots (2.8%0
- Broccoli (2.60
To improve immune system and overall health eat a wide variety of fiber foods. Some benefits of fiber enriched foods are;
The principal benefit of fiber is improving digestive health. It improves the digestive health in following way;
- Normalizes bowel movement
- Relieve and prevent constipation and diarrhea
- Prevent intestine inflammation
- Lower gastric acid
Soluble fiber is essential part of heart- healthy diet. High fiber can;
- Improve cholesterol level
- Lower blood pressure
- Reduce inflammation
- Improve HDL( good cholestrol)
A diet high in insoluble fiber helps to lower the risk of diabetes. It help diabetic patient by improving blood sugar level.
High-fiber diet is protective against colorectal cancer. It increases the stool bulk and decreases passage time through colon. It also lowers the risk of other digestive cancers;
- Stomach cancer
- Mouth cancer
- Pharynx cancer
Eating fiber remove toxins from body so improves the appearance and health of skin.
As fiber stay longer in stomach than other foods. Thus reduces food intake and hunger. Fiber reduces the number of calories body absorbs from food.
Fiber naturally improves the elimination of toxins from the body. Soluble fiber absorbs unhealthy fat and excess estrogen before being absorbed. It also limits the time of things passage through digestive system so reduces the risk of getting harm.
Support immune system:
Fermentable fibers support immune system. It increases beneficial bacteria and reduces pathogens adhesion to colonic cell walls. These bacteria promote digestion and provide balance for immune system.
Some soluble fibers increase the availability of calcium and other minerals so improve bone density.
Increasing fiber intake is helpful in reducing the risk dying from cancer and other cardiovascular diseases.