How Fiber Rich Foods Can Change Your Health Effectively

How Fiber Rich Foods Can Change Your Health Effectively

Fibers rich foods are an important part of a healthy and balanced diet. Fiber is one of those foods that each and every one of us needs whereas most people they’re deficient in it.

Today we will see why it is important to use natural high Fiber foods for a healthy life.

Fibers are a product of plants. It’s the edible parts of place cell wall surfaces so their only sources are plants, like fruits & vegetables, whole grains, nuts, and seed products, as well as coffee beans and legumes.

Fibers are a carbohydrate. Humans lack the intestinal enzymes to break down the dietary fiber.

Therefore, it is undigested rather than absorbed into the bloodstream and it finds the colon virtually intact.

Fiber has Zero Calorie Consumption. Rather than being used for energy, it is excreted from your body.

How Much Required

The current suggested daily consumption for individuals who are 50 years or less is 25 grams/day for females and 38 grams/day for a male.

For males and females over 50 years, the advice is 21 grams/day for females and 30 grams/day for males.

Note
Unfortunately, for those who eat an average American diet, it’s rather a huge challenge to take that much fiber content every day. A lot of people top out at not more than 15 grams/day, it doesn’t matter how many calories they consume.
Maybe if you understand more about different types of dietary fiber and exactly how they can hugely contribute to better health and lower disease threats, you will see more bonuses to raise the daily fiber intake.

Fiber can be an important part of a wholesome, balanced diet. Apart from supporting us stay regular, Fiber content has an extended set of other health advantages.

The following part of this article will distinguish the several types of fiber content, their specific health benefits, and different foods containing different Fiber.

Classifications Of Fiber

There are many ways to classify different types of dietary Fiber. However, as their characteristics do overlap, experts have yet to acknowledge the best categorization

For many years, the most used classification is soluble and insoluble fiber.

Nowadays, as researchers uncover the great benefits of fermented dietary fiber, another classification

– Fermentable

– Non-Fermentable Fiber is also used.

However, can say for certain that both soluble and insoluble dietary Fiber involve some that are Fermentable plus some that are not Fermentable, though soluble Fiber is easier to be fermented.

Fermentable and Non-Fermentable Fiber

Some Fibers are quickly fermented by bacteria that colonize the bowel. Fermentable fiber is used by the colon’s friendly bacteria as a food source.

Fermentation ends up with the forming of short-chain essential fatty acids (Acetate, Butyrate, and Propionate) and gases. Epithelial cells of the colon use Butyrate as the key source to obtain energy.

Researchers discovered that Butyrate exerts a variety of health advantages like:

1) Decreases irritation and oxidative stress,

2) Prevents cancer of the colon, Irritable Bowel Syndrome (IBS), and Crohn’s disease,

3) Strengthens the intestine wall,

4) Improves the body’s ability to soak up essential nutrients like calcium

5) Makes hormones that manage Anxiety and appetite.

Soluble and Insoluble Fiber

The major difference between soluble and insoluble Fibers is they have different properties when blended with water.

Soluble fiber content is soluble in normal water. When blended with water, it sorts a gel and swells.

Insoluble Fiber will not absorb or dissolve in water.

It moves through the digestive tract in almost its original form

Both types of dietary fiber provide their own purposes and also have different health advantages.

Most plant foods contain both soluble and insoluble Fiber, just in several proportions.

Wheat is approximately 90% insoluble dietary fiber. Oats are 50/50. Psyllium plant is mainly soluble Fiber.

Soluble Fiber

Following are some foods which are high in soluble fibers:

Fruits: Blueberries, Apple, Oranges, Peach, Apricot,

Vegetables: Carrots, Cauliflower, Broccoli.

Grains: Barley, Oats.

Seeds: Sunflower seeds & Flaxseeds.

Legumes: Beans, Lentils, Peas.

Health Advantages Of Soluble Fibers

• Digestion and Weight Management

Once Soluble Fiber dissolves in water and becomes gel-like, it slows down digestion, making you feel full comparatively longer period so you may have a less room for alternative not-so-healthy food cravings.

• Regulates Blood Sugar

Soluble fiber slows down the digestion rate of the many nutrients, together with carbohydrates, therefore it helps to stabilize glucose levels and hence prevents after-meal glucose spikes.

• Cholesterol And Cardiac Health

Soluble fiber binds to cholesterol and digestive acids within the small intestine and stimulates their excretion.

Studies found that additional Soluble Fiber consumption results in a decrease in Low-Density Lipoproteins (LDL) cholesterol levels, hence, reducing the risk of the disorder.

• Healthy Intestine Movements

Soluble fiber soaks up water because it passes through your system that helps bulk up the stool and protect against constipation.

• Colon Health

Prebiotic Fiber is a form of Fermentable and soluble fiber that’s utilized by the colon’s friendly bacteria (Probiotics) as a source of food.

Prebiotics and Probiotics work along to keep up the balance and variety of intestinal bacteria, particularly increasing the pro-health bacteria like Lactobacilli and Bifidobacteria.

Foods With High Soluble Prebiotic Fiber

  • Apple (pectin)
  • Asparagus (inulin and oligofructose)
  • Banana (inulin and oligofructose)
  • Barley (beta-glucan)
  • Cocoa (flavanol compounds)
  • Flaxseed (mucilage)
  • Garlic (inulin and oligofructose)
  • Jicama root (inulin)
  • Konjac root or glucomannan fiber 
  • Leeks (inulin and oligofructose)
  • Oats (beta-glucan)
  • Onion (inulin and FOS)
  • Seaweed (polysaccharides)
  • Wheat bran (arabinoxylan oligosaccharides or AXOS)
  • Yacon root (FOS and inulin).

Insoluble Fiber

Foods Saturated in Insoluble Fiber

Fruit skins.
 
Dates, prunes.
 
Corn Bran, Oat Bran, Whole Wheat Bran, Whole grains (e.g. whole wheat, brown grain).
 
Seeds and Nuts & Vegetables like Green beans, Green leafy fruit,  and veg root, & veg skins.

Health Benefits

–  Weight Management

Like Soluble Fiber, Insoluble Fiber can also play a major role in weight management by starving off food cravings.

–  G.I health

Insoluble Fiber really helps to move large through the intestines. It reduces the time food spends in the colon, hence, constipation and piles are less likely to occur, also regularize bowel movements.

–  Diverticulitis

This problem is seen as inflammation and disease of pouches or folds that form in the bowel surfaces.

Development of diverticulitis is often associated with a low-fiber diet and becomes more and more common following the years of 45.

It exacerbates intestinal blockages and constipation. Consuming more insoluble fiber can reduce the threat of having diverticulitis.

–  Colon Cancer

Insoluble Fiber escalates the rate at which waste has been removed from your body, therefore, it reduces the time period toxins stay inside your body.

Insoluble Fiber also really helps to maintain the best pH (acid-alkaline) balance in the intestine, making the environment difficult for cancer cells to expand and prosper.

Resistant Starch

It is a kind of fermentable Insoluble Fiber. It is some sort of starch that’s not digested in the small intestine.

Instead, it feeds the beneficial gut bacteria in the bowel, similar to the Prebiotic Soluble Fiber with the same exceptional health advantages.

When you take in resistant starch, it resists digestive function and does not spike blood glucose or Insulin.

Foods Saturated in Resistant Starch

1) Grilled and cooled Coffee beans and Legumes (properly soaked), Oatmeal, Pasta, Potato, Grain, and Yam

By baking and cooling these food types, the carb insert is reduced by around 20-30% because of the formation of retrograde repellent starch. However, if you have a problem with blood glucose control or if you want to lose excess weight, you will still have to be very careful with these food types as a lot of the absorbable carb continues to be present.
    2) Renewable (unripe) Bananas, Mangos, Papayas, and Plantains(The unripe version of the foods has hardly any digestible carbohydrates).
   
    3) Hi-maize flour or Hi-maize protected starch
   
    4) Fresh unmodified potato starch (not potato flour) – preferably organic and natural or at least non-GMO.

Fiber Content And Gas

Broccoli cauliflower cucumber and red pepper in a plate

Everybody has some intestinal gas that is certainly normal.

The quantity of flatus passed every day is determined by your sex routine (men have significantly more repeated flatus) and what’s eaten.

The standard number of flatus may range between 10-20 times per day.

Eating too much Fermentable Fiber content at the same time can result in unwanted intestinal gas, bloating, and moderate cramps. So, increase slowly and gradually.

When you take in fruit and vegetables with Prebiotics or have a Prebiotic fiber health supplement, the flatus is often non-odoriferous.

The foodstuffs that cause smelly flatus are usually those that contain high sulfur content, such as Eggs and Cruciferous vegetables & Fruits.

If you experience severe gas and gut distress after steadily inducting more Fermentable Fiber, you might have small intestinal bacterial overgrowth (SIBO) or fungus overgrowth.

In such a case, you need to consult a doctor to handle your gut issues.

Note
Some people cannot eat raw cauliflower, Broccoli, Cabbage and Brussel sprouts any of those things they really cause them a lot of indigestion & gas problems. So it’s better to steam them or cook them some other way.

Fiber Role In Pregnancy

Fiber foods are much important during pregnancy. Pregnant mother suffers from constipation right from the first trimester till the third trimester.

So the more you include Fiber and fluids in your diet it helps to soften your stools and it will ease constipation during pregnancy.

Best High Fiber Foods During Pregnancy

Now here are some of the best high Fiber foods for pregnancy. You can include them so that your diet will have more of Fiber 

Avocados

Avocados are a great choice for pregnant women because they are high in fiber, B vitamins, Potassium, Vitamin E and vitamin C.

Also, Avocados provide a high content of healthy fats and Potassium.

The healthy fats help build the skin, brain, and tissues of the fetus and Folate may help prevent Neural Tube Defects.

Potassium may help relieve leg cramps a side effect of pregnancy.

Walnuts

These delicious and crunchy nuts are a wonderful go-to Fiber snack for pregnant women.

These filling nuts are the best plant-based source of Omega-3 fatty acids which are vital for your baby’s brain development.

Walnuts are also great for relaxing blood vessels, which can help keep your blood pressure in check during pregnancy.

Broccoli

It is packed with nutrients that are necessary for a healthy pregnancy such as Calcium and Folate.

Also, Broccoli is rich Fiber food contains disease-fighting Antioxidants.

Since Broccoli contains plenty of Vitamin-C, this amazing green vegetable will help your body absorb iron when it is used with iron-rich food such as wheat, Pasta or Brown rice.

Constipation is one thing that bothers most pregnant women, Broccoli can prevent constipation effectively.

Sweet Potatoes

Because of their high nutritional value, Sweet potatoes are beneficial during pregnancy 

Also, Sweet potatoes are very rich in Beta-Carotene, a plant compound that is converted into vitamin-A in the body.

Your baby’s primary source of energy in the womb is Glucose which is discovered in carbohydrate foods such as potatoes.

One cup of cooked Sweet potato with skin has 19- 22 micrograms of vitamin A, 1.38 Mg of Iron, 6.6 grams of Dietary Fiber and 0.6 mg of Vitamin B-6.

Whole Grains

Whole grains may help meet the increased calorie requirements, especially during the second and third trimesters of pregnancy, 

These grains are packed with Fiber, Vitamins and plant compounds. They are also rich in Magnesium, B-vitamins, and Fiber.

All of these Nutrients are required for a healthy pregnancy.

How Fiber Can Help With Diabetes

More than 100 million people in the United States are currently living with Diabetes or Prediabetes. Nearly one in four adults are currently diagnosed as Diabetic.

High Fiber diets are a great way to reduce the risk of Diabetes. Basically, Fibers are Carbohydrate that our body can easily digest and it slows down the rise in blood sugar after a meal.

Including Fiber supplementation for type 2 diabetes mellitus can reduce fasting blood glucose and HbA1c.Journal Of American Board Of Family Medicine

Fiber regulates the Glucose entering into your bloodstream so you get a nice even rate of blood sugar entering into your bloodstream.

Fiber can also help with weight management since it makes us feel full and satisfied after a meal also better regulate our blood sugar level.

Since people with diabetes are at higher risk for cardiovascular complications. Fiber’s ability to lower Cholesterol and Blood pressure is a great way to improve overall heart health.

Best Fiber Rich Foods For Diabetics

Now let’s have a look at  some of the healthiest Fiber-rich foods for diabetics

Lentils

Lentils are legumes that are packed with Fiber and Protein. About 40% of the carbohydrate found in Lentils are Fiber which slows down the rise in blood sugar.

Lentils are also packed with Protein, Folate, Iron, Manganese, and Phosphorus.

Lentils are one of the top ten high Folate foods according to USDA. There are about 15 grams of fiber and 18 grams of Protein per servings of lentils.

Beans

Next one on the list is Beans. A cup of cooked Red kidney beans have about 13 grams of Fiber whereas Black beans have 15 grams and White beans have about 18 grams of Fiber.

Not only Beans have Fiber they also have starches which are resistant to digestion what that means is beans are not gonna get into a bloodstream quickly and raise your blood sugar level.

Starch is also good for good gut bacteria. When bacteria make a meal out of resistant starches it forms a fatty acid that promotes better use of Insulin.

Asparagus

It is one of the best Fiber foods for Diabetics. Asparagus is rich in Fiber and Vitamin-c.

It also boosts the Immune system.

Asparagus helps digestion and also regulates blood sugar.

Guava

Guavas are a great source of vitamin A and vitamin C and it contains high amounts of dietary fiber also.

As they are rich in vitamin and other minerals, they are good for diabetics.

Guava is good for constipation also.

Sweet Potatoes

Sweet potatoes are also high in fiber along with vitamin A and C.. For Diabetics, sweet potatoes are better than white potatoes.

They are nutritious, tasty and keep you full. Use sweet potatoes regularly into your diet and keep your blood sugar levels in check.

Use them boiled or baked they taste great in any case.

Kale

Kale is one of those vegetables that are associated with a low risk of type 2 diabetes.

Vision Problems are one of the major issues associated with diabetes.

Kale contains Zeaxanthin and Lutein. These pigments are useful for eye health.

Also, these two pigments seem to fight out free radicals before they can harm the sensitive tissues of eyes.

As you know that Vitamin-k is responsible for blood clotting and kale is one of the best natural sources of Vitamin-k.

A single cup of raw kale provides almost 7 times more Vitamin-k than the recommended daily amount.

Strawberries

Strawberries have low glycemic index hence it’s slowly released in the bloodstream as Glucose.

It can also improve immunity. It has the cancer-fighting ability and also increases metabolism.

Conclusion

Dietary Fiber is an essential element of a healthy diet plan. A high Fiber diet has multiple benefits like:

It normalizes bowel movements

Maintains intestines health

Decreases cholesterol levels

Regulates blood sugar

Helps in weight control

So don’t you think that it’s the time to include the adequate ratio of Fiber in your daily menu?

 

Have A Happy & Healthy Life.

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