Fiber acts in a number of ways to help maintain good health some example Include:
1.) Some types of fiber are broken down in the gut by friendly bacteria to produce health-promoting substances such as short-chain fatty acids, which can help keep the inside of the bowel wall healthy.
2.) People eating a high fiber diet tend to be slimmer than those eating lower fiber diets. A high fiber diet can help weight loss by adding bulk to the diet without increasing the calorie content, thus helping to reduce hunger.
3.) High fiber diet helps to prevent Type 2 diabetes mellitus (people with higher cereal fiber intake are 64% less likely to develop diabetes and improve blood sugar control for people with diabetes.
4.) Both soluble and insoluble fiber can help reduce the risk of heart disease through cholesterol-reduction and the beneficial effects of phytonutrients. People with higher fiber intakes have been shown to be 29% less likely to get heart disease than those with lower fiber intakes.
5.) Research has suggested that eating high fiber breakfast can help combat fatigue and improve mood.
The guideline below provides tips to increase fiber intake:
1.) Read food labels the nutrition information panel gives the fiber content and look out for the “source of fiber” or “high in fiber” claims on the packaging
2.) Choose higher fiber varieties of breakfast cereals and select whole made rotis/rice/bread/pasta.
3.) Eat at least 5 servings of fruits and vegetables every day
4.) Beans, pulses, and legumes are great sources of soluble fiber
5.) Don’t peel fruit and vegetables, give them good wash instead. Leave skins on potatoes before cooking.
6.) Include natural wheat bran in dishes such as soups, salads.
Dietary sources of soluble fibers:
i. Legumes (peas, soybeans, and other beans)
ii. Oats, rye, and barley
iii. Some fruits (especially, guava, pomegranate, apple, and pear, etc.)
iv. Certain vegetables such as broccoli, carrots, parwal, etc.
v. Root tubers and root vegetables such as sweet potato and onions
vi. Seed husk
Sources of insoluble fiber include:
i. Whole grain food
ii. Wheat and corn bran
iii. Nuts and seeds
iv. Potato skin
v. Flax seeds
vi. Vegetables such as green beans, cauliflower, celery, etc.
vii. Some fruits like avocado and banana
viii. The skin of some fruits, including kiwi fruits and tomatoes
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