Benefits Of Fiber

 Benefits Of Fiber  

            As most of you probably know, fiber is an essential nutrient you need to avoid constipation and bloating. But there are many other benefits to eating a diet high in fiber as well.

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Control Your Weight. Foods rich in fiber help you to feel full when you eat. So, you’ll end up eating less during the day. Over time, this helps you cut calories and lose weight. 

Normalizes bowel movements: Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.

Lower the Risk of Cancer. According to eHealthMD, some experts believe that because fiber moves waste through the body faster, it lowers your risk for certain cancers.

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Purple cauliflower is very similar to its more commonly seen green colored variation. The purple tint is caused by the presence of the antioxidant group, anticyclonic. The cauliflower is low in fat, but is high in fiber, fol-ate, water and vitamin C. Consumption of cauliflower has been linked to lower risks of prostate cancer.

Helps control blood sugar levels. In people with diabetes, fiber  particularly soluble fiber can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

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Mango contains a sufficient quantity of fiber, which causes slow absorption of sugar into he blood stream, helps reducing appetite, maintain blood sugar levels resulting in controlling body weight. When the fiber passes through intestines it also eliminates a number of harmful fats of the body. Mango is also valuable to combat acidity and poor digestion.

Lower the Risk of Heart Disease. Evidence is growing that eating more soluble fiber has a positive impact on cholesterol and triglycerides. Stabilizing these levels can help prevent heart disease, which is the number one killer in America.

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Green peas contain insoluble fiber which aids intestinal mobility and may help lower cholesterol and reduce the risk of heart disease and stroke.

Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. 

Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon. Some fiber is fermented in the colon.

Bananas: A banana is an edible fruit produced by several kinds of large herbaceous flowering plants in the genus Musa. The fruit is variable in size, color and firmness, but is usually elongated and curved, with soft flesh rich in starch covered with a rind which may be green, yellow, red, purple, or brown when ripe. The fruits grow in clusters hanging from the top of the plant.

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Maintenance of night vision / eye health, prevent hypertension / cardiovascular health, prevent stomach ulcers, prevent bone breakdown, ease of constipation, intestinal health, decrease risk of kidney cancer, regulates bowel function, helps you relax and feel happy.

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Fiber Content In Food

Fiber Content In Food

            Dietary fiber is found only in plant foods: fruits, vegetables, nuts and grains. Meat, milk and eggs do not contain fiber. The form of food may or may not affect its fiber content. Canned and frozen fruits and vegetables contain just as much fiber as raw ones. Other types of processing, though, may reduce fiber content. Drying and crushing, for example, destroy the water-holding qualities of fiber.

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            The removal of seeds, peels or hulls also reduces fiber content. Whole tomatoes have more fiber than peeled tomatoes, which have more than tomato juice. Likewise, whole wheat bread contains more fiber than white bread. 

Fruits: 

                  

             In botany, a fruit is a part of a flowering plant that derives from specific tissues of the flower, one or more ovaries, and in some cases accessory tissues. Fruits are the means by which these plants disseminate seeds. Many of them that bear edible fruits, in particular, have propagated with the movements of humans and animals in a symbiotic relationship as a means for seed dispersal and nutrition, respectively; in fact, humans and many animals have become dependent on fruits as a source of food. Fruits have a high water content, and they are also high in natural sugar, carbs, vitamins and fiber. Apples, bananas, pears, peaches, grapes, cherries, oranges and grapefruits are examples. Avocados are considered a fruit and they are also high in healthy monounsaturated fat.

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Vegetables: 

          The non-biological definition of a vegetable is largely based on culinary and cultural tradition. Apart from vegetables, other main types of plant food are fruits, grains and nuts. Vegetables are most often consumed as salads or cooked in savory or salty dishes, while culinary fruits are usually sweet and used for desserts, but it is not the universal rule. Therefore, the division is somewhat arbitrary, based on cultural views. For example, some people consider mushrooms to be vegetables even though they are not biologically plants, while others consider them a separate food category; some cultures group potatoes with cereal products such as noodles or rice, while most English speakers would consider them vegetables. 

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Vegetables have the same type of nutrient profile as fruit, but they are not as sweet. They are high in vitamins and minerals, water content and, with the exception of root vegetables and corn, they are also low in carbs. All forms of vegetables contain fiber though. Carrots, celery, cucumbers, broccoli, cauliflower, artichokes, tomatoes, lettuce, peppers and mushrooms are examples.

Whole Grains:

            Whole grains contain fiber, protein and complex carbs. Barley, oatmeal and oat bran are three types of grains high in soluble fiber. By including these in your diet you can reduce your LDL cholesterol levels, according to the Mayo Clinic website. The acronym "LDL" stands for low-density lipoprotein which is the bad type of cholesterol known to cause plaque formation. Millet, quinoa, kamut, brown rice and buckwheat are other whole grains that contain fiber.

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Products that are made from whole grains also contain fiber. Cereal, bread, bagels, rolls, buns and wraps are examples.

Nuts:

            A nut is a fruit composed of a hard shell and a seed, where the hard-shelled fruit does not open to release the seed (indehiscent). In a culinary context, a wide variety of dried seeds are often called nuts, but in a botanical context, only ones that include the indehiscent fruit are considered true nuts. The translation of "nut" in certain languages frequently requires paraphrases, as the concept is ambiguous.

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Nuts are similar to seeds with their nutrient composition. They contain fiber, they are high in protein, low in carbs and high in healthy fats. Macadamia nuts, pecans, walnuts, cashews, almonds, Brazil nuts and pistachios are examples. If you are trying to watch your weight, be aware that nuts are also high in calories.

How Much Fiber Do You Need?

Children, teens and the elderly have varying dietary fiber needs, according to Colorado State University. Children between the ages of one and three need 19g of fiber daily and kids from four to eight should eat 25g per day.

Boys aged nine to 13, need 31g of daily fiber and girls of the same age need 26g. Teen boys, from the ages of 14 to 18, should consume 38g of fiber, the same as an adult male under the age of 50. Females from 14 to 18 need 26g. Pregnant females need 28g of dietary fiber daily and breastfeeding mothers need 29g.

Dietary fiber needs drop slightly for those over age 50, according to Colorado State University, Men over 50 need 30g per day and women over 50 need 21g.

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Dietary Fiber

Dietary Fiber

       Originally, fiber was defined to be the components of plants that resist human digestive enzymes, a definition that includes lignin and polysaccharides. The definition was later changed to also include resistant starch, along with inulin and other oligosaccharides. Dietary fiber is the indigestible portion of food derived from plants. Dietary fiber comes from the portion of plants that is not digested by enzymes in the intestinal tract. Different types of plants vary in their amount and kind of fiber. Dietary fibers can act by changing the nature of the contents of the gastrointestinal tract and by changing how other nutrients and chemicals are absorbed.

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Types Of Fiber

There are two different kinds of fiber: soluble and insoluble.

1. Soluble fiber                     2. Insoluble fiber 

         1. Soluble fiber turns into a gel and swells when it hits water. This is the kind of fiber that makes you feel fuller and helps control your blood sugar levels because it slows down digestion. If you want to eat less and lose weight, this is the fiber you want.

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         2. Insoluble fiber does not dissolve in water. It can be metabolically inert and provide bulking, or it can be prebiotic and metabolically ferment in the large intestine. Bulking fibers absorb water as they move through the digestive system, easing defecation. Fermentable insoluble fibers mildly promote stool regularity, although not to the extent that bulking fibers do, but they can be readily fermented in the colon into gases and physiologically active byproducts. Insoluble fibers tend to accelerate the movement of food through the system.

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        Some types of soluble fiber absorb water to become a gelatinous, viscous substance and is fermented by bacteria in the digestive tract. Some types of insoluble fiber have bulking action and are not fermented.

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Soluble fiber is found in varying quantities in all plant foods, including:

1)  Legumes (peas, soybeans, lupins and other beans)
2) Oats, rye, chia, and barley
3) Some fruits (including prunes, plums, avocados, berries, ripe bananas, and the skin of apples, quinces and pears)
4) Certain vegetables such as broccoli, carrots, and Jerusalem artichokes
5) Psyllium seed husks (a mucilage soluble fiber) and flax seeds

Sources of insoluble fiber include:

1) Whole grain foods
2) Wheat and corn bran
3) Legumes such as beans and peas
4) Nuts and seeds
5) Vegetables such as green beans, cauliflower, zucchini (courgette), celery, and nopal


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Healthy Eating Plan

Healthy Eating Plan

            A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions. A healthy diet may help to prevent certain chronic (long-term) diseases such as heart disease, stroke and diabetes. It may also help to reduce your risk of developing some cancers and help you to keep a healthy weight. This leaflet explains the principles of a healthy diet. It is general advice for most people. The advice may be different for certain groups of people, including pregnant women, people with certain health problems or those with special dietary requirements.

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 A healthy eating plan:

1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
2. Includes lean meats, poultry, fish, beans, eggs, and nuts
3. Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars
4. Controls portion sizes

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What makes up a healthy diet?

As a general rule, starchy foods and fruit and vegetables should provide the bulk of most of your meals. About one third of your diet should be made up from starchy foods and about one third from fruit and vegetables. The remaining one third of your diet should be made up from milk and dairy foods and protein foods. As mentioned above, you should limit the amount of foods and drinks that are high in fat or sugar.

Below, the principles of a healthy diet are explained. It is general advice for most people. If you have a specific health problem, or specific dietary requirements, this advice may not apply to you. If in doubt, you should check with your doctor. 

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