Fiber is defined as the indigestible substance that is found in the outer layers of plants. It is a special type of carbohydrate that could pass through digestion unchanged and without being broken down into nutrients. We are all aware how important carbohydrates are for our daily diet. It actually constitute the main source of energy for all body functions. We are all familiar about the need for enough fiber in the diet. But only a few people truly understands the importance of fiber and how to obtain it.
What are the benefits of fiber? Fiber greatly influences the digestion process. First of all, fiber needs to be chewed on longer which slows down the process of eating resulting to a fuller feeling. It also provides longer hours from food craving because fiber are bulkier when it reaches the stomach. Fiber is able to slower the pace of digestion as well as absorption of glucose in the bloodstream therefore resulting in a more regulated blood sugar levels.
Water is also absorbed by fiber and flushes them out through bowel. Noticeably one could have softer and easier to eliminate stools. Fiber is also a good remedy for constipation and since the bowel can pass smoothly it relieves hemorrhoids.
How to obtain fiber? Fiber is present in foods such as all-natural cereals, whole grain breads, beans, fruits, vegetables and nuts.
Fiber is also classified into two types, the soluble and insoluble. Both have different functions and effects on the body. The insoluble fiber cannot be dissolved in water thereby making it a good and natural laxative. Meanwhile the soluble fiber is composed of polysaccharides which can be dissolved in water. It has the ability to lower blood cholesterol and blood sugar levels.
Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger. This is good news for dieters who could not resolve their hunger cravings. Fiber can give satiety feeling a longer period hence, there is no risk of increasing caloric intake.
The recommendable amount of fiber intake in a day is 25 to a maximum of 30 grams. Unfortunately an average American only have half of the recommended dosage. Having more fiber in your diet does not necessarily mean that one should have a drastic change in lifestyle. It is suggested that fiber should be introduced in the diet very slowly so as to avoid constipation from surprising the digestive process with too much fiber. You can start by substituting your low-fiber foods with the high level ones.
One example that can even eliminate the need for binging on junk foods during snacks is to chop up some bananas, apples or any fruits that are readily available on your fridge. These are not only healthy but dieters could even indulge in great serving of these food types. Fiber intake is easy so long as one has the determination to get healthy.
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