Fiber
Fiber is one of those mysterious nutrients which are known to many to be very important part of our dietary intake.
Fiber is basically referred to as the carbohydrates that cannot be digested. The fiber is always present in all eaten foods from plants. This includes: fruits, vegetables, grains, nuts and legumes.
It is strictly recommended on both adult and children to consume at least 20 – 35 grams of food dietary fiber every day. If you have more calories intake, you must also consume more fiber.
Fiber is categorized into:
1. Fiber as to its source or origin (example: fiber from grains which is called cereal fiber).
2. Fiber as to its water solubility. Some fibers are easily dissolved in water but others are not.
Foods with Soluble Fiber
- Oatmeal, oat bran
- Nuts and seeds
- Legumes
- Beans
- Dried peas
- Lentils
- Apples
- Pears
- Strawberries
- Blueberries
Foods with Insoluble Fiber
- Whole wheat bread
- Barley
- Couscous
- Brown rice
- Bulgur
- Whole grain breakfast cereals
- Wheat bran
- Seeds
- Carrots
- Cucumbers
- Zucchini
- Celery
- Tomatoes
Health Effects of Eating Fiber
Fiber is helpful to the body in many ways:
1. Relieving constipation and hemorrhoids
Fiber can absorb large amount of water in the bowel. This makes stools softer and easier to pass.
2. Keeping weight under control
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.
3. Preventing Certain Diseases
Fiber intake has been importantly linked with the metabolic syndrome. This is a constellation of factors that increases the chances of developing diseases: heart disease, diabetes, high blood pressure, high insulin levels, excess weight, high levels of triglycerides, body's main fat-carrying particle and low levels of HDL (good) cholesterol. Getting enough fiber in the diet can lower the risk of developing certain conditions such as:
- Heart Disease
- Diverticular disease
- Gallstones and kidney stones
- Type 2 Diabetes
- Colon Cancer
Fiber vs. Heart Disease
Heart disease is characterized by the building up of cholesterol-filled plaque in the coronary arteries --- arteries that feed the heart. This condition leads these parts to become narrow and stiff (this is commonly known as atherosclerosis). When there is already total blockage of a coronary artery, heart attack occurs. The high intake of dietary fiber prevents the blockage and helps lower risk of heart disease.
Fiber vs. Diverticular Disease
Eating dietary fiber more particularly insoluble fibers lower risk of diverticular disease. Diverticulitis is painful disease characterized by the inflammation of the intestine, is one of the most common age-related disorders of the colon.
Fiber vs. Constipation
High-fiber dietary intake relieves and prevents constipation because gastrointestinal tract is highly sensitive to dietary fiber. The fiber in wheat bran and oat bran are more effective in same amounts with that fiber in fruits and vegetables.
Fiber vs. Type 2 Diabetes
High-fiber diet and low in high-glycemic-index foods helps maintain healthy weight, being physically active and lower risk of Type 2 diabetes. Type 2 diabetes is another kind of diabetes which is characterized by sustained high blood sugar levels. This condition happens when the body can no longer produce enough of the hormone insulin to lower blood sugar to normal levels or cannot anymore perform the proper use of the insulin that the body produces.
Fiber vs. Colon Cancer
High-fiber diet lowers the risk of colorectal cancer (colon cancer).
Some Healthy and Importance tips for increasing fiber intake:
· You must eat whole fruits instead of drinking fruit juices.
· You must patronize if not replace white rice, bread, and pasta with brown rice and whole grain products.
· You must prefer whole grain cereals for breakfast.
· You must choose for snack raw vegetables instead of chips, crackers, or chocolate bars.
· You must substitute legumes for meat two to three times per week in chili and soups.
· You must use in dishes whole grains and legumes as part of the main meal or in salads.
