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The start of a great day depends on a lot of things. But we suggest you pay attention to our friend in need, our digestive system. Hats off to its capacity though! But do you know what can provide you with that ease of maintaining a healthy digestive system? They are of course as the title suggests, fiber-rich foods. And no, this solution doesn’t only cater to that need but also multiple others that we want you to know asap so that you can consume fiber-rich food for constipation, weight loss, and multiple other benefits. Not that we are Omniscient, but we are here to help you out in every possible way. So here it goes.
Fiber or roughage keeps our motions regular, but that’s not all it does for our bodies. Eating high-fiber foods helps lose weight, improves skin health, and prevents heart diseases, strokes, and diabetes. Studies have shown that it might help prevent colon cancer as well.
Fiber is a major constituent of plant-based foods like nuts, fruits, grains, vegetables, and beans, which the body cannot directly break down in the digestion process. Since it passes undigested, it cleans the digestive system quite well. It eases bowel movements and flushes carcinogens and cholesterol out of the body keeping the digestive system healthy.
Daily exercise and a healthy diet are essential for good health. However, you need to exercise and intake calories as per the needs of your body. Getting professional advice for diet and exercise is essential. With the FITPASS app, you can work out at 3,500+ premium fitness centers and get nutritional advice from experts to stay and get fit on your terms.
Types of Fibers
- Soluble Fiber – it dissolves in water and regulates blood sugar as well as reduces cholesterol. Oatmeal, beans, nuts, barley, citrus fruits, apples, berries, pears, etc. are all good sources of soluble fiber
- Insoluble Fiber – a bulky fiber that doesn’t dissolve in water; prevents constipation. Celery, carrots, wheat cereals, whole grains, and tomatoes are some good sources of insoluble fibers
Several foods contain both types of fiber and some like meat, dairy, and sugar contain no fiber at all. White bread, rice, pastries, etc. contain negligible amounts of fiber. Processed foods contain almost no fiber.
Benefits of Fiber
Fiber helps to lose and maintain weight by adding bulk to the diet. Protein and fiber rich foods aid digestion and prevent constipation. Fiber fills you up sooner than would other foods and thus reduces your food intake. Moreover, it takes longer than other foods to be digested, which also reduces food intake. Fibrous foods provide more energy for exercising and eliminate extra fats from the digestive system.
Fruits and vegetables are high in fiber and low in calories. Adding fibre rich food for weight loss to your diet is a great idea because it satiates your hunger and cuts down on calories. Fiber improves the fat-burning capacity of the body by regulating blood sugar levels. It also avoids spikes in insulin levels that increase cravings and reduce disposable energy.
Fiber bulks up stools, which makes it easier to pass. It prevents constipation and even diarrhea since it soaks water. Fiber also relieves the bothersome symptoms of IBS (Irritable Bowel Syndrome). Studies suggest that fiber-rich diets reduce the possibility of kidney stones, gallstones, hemorrhoids, and inflammation of the intestine (diverticulitis). Others have shown that it might reduce the risk of GERD (Gastroesophageal Reflux Disorder) and ulcers as well. Fibre rich food for constipation thus prove to treat a lot of health issues.
Soluble fiber reduces the absorption of sugar, which maintains blood sugar levels. It is essential to include fiber-rich foods in your diet if you consume a lot of carbs. Fibers prevent blood sugar levels to reach harmful levels. Including insoluble fiber-rich foods in your diet reduces the risk of type-2 diabetes.
Fiber benefits include a reduced risk of colorectal and breast cancer. High fiber-rich foods that are vegetables and fruits are also rich in phytochemicals and antioxidants; compounds that further reduce the risk of cancers. Lower risk of chronic diseases increases the lifespan.
There is no need for natural detox drinks like juices if you consume enough fiber-rich foods. Fiber cleans the gastrointestinal tract by naturally scrubbing and eliminating toxins. Soluble fibers soak up harmful compounds like unhealthy fats before the body absorbs them. Fiber also eliminates chemicals like mercury, pesticides, and BPA present in the system.
Fiber is a good source of sustenance for the good bacteria in your gut. These bacteria produce short-chain fatty acids by consuming fermented fibers in the gastrointestinal tract. These fatty acids lower inflammation and thereby, reduce the risk of obesity and heart problems. Consuming fiber manifests its benefits within a few days.
A healthy heart requires a fiber-rich (soluble) diet. Soluble fiber benefits include reducing bad cholesterol (LDL) in the body. Fiber reduces the risk of metabolic syndrome, which is a major cause of diabetes, stroke, and coronary heart disease. Finally, foods high in fiber content reduce inflammation, improve good cholesterol (HDL) levels, lower blood pressure, and reduce weight.
Tips To Add Fiber To Your Diet
Starting your day with whole grain cereals is a good way to get the needed fiber. Instead of cornflakes, you can have bran flakes, which will add up to 6 grams of fiber to your diet. You can also have a hearty oatmeal breakfast with a lot of fruits like apples, bananas, and berries on the side.
Vegetables are one of the best sources of fiber. The health benefits of vegetables include lowering the risk of chronic diseases. Non-starchy veggies are especially good as they contain lots of nutrients and have low amounts of calories. Moreover, consuming fiber-rich foods like veggies before a meal improves the digestion process. It also increases the number of vegetables consumed per meal. If you eat vegetables before a meal, you will eat less.
We all get cravings for food at odd hours during the day. You can carry fruits like pears or apples anywhere and have them whenever you feel hungry between meals. Fruits satiate sugar cravings as well. Fruits are fiber-rich and much healthier than processed or packaged foods.
Whole grains are processed minimally, which leaves the grain intact. Refined grains, for that matter, are robbed of their vitamins and fibers. While refined grains last longer, they only contain carbs that are absorbed quickly by the body. Add oatmeal, brown rice, barley, buckwheat, millet, quinoa, and other whole grains to your diet.
Chia seeds are superfoods that contain omega-3 fatty, vitamins & minerals, and protein. They are 95% insoluble fibers that keep the digestive tract moving. They are also associated with a lower risk of diabetes. Flax seeds also have similar benefits on the body.
We can close the case by saying that fibre rich foods help us in a plethora of ways to treat various health diseases effectively. Including fibre rich foods for weight loss and other purposes prove to be of great importance in today’s era of junk. However, we do want the whole package right? So, to satiate the same, here is a kind reminder for you: maintaining the right diet is as important as exercising. Do remember to get your training shoes on, now and then, and Get. Set. Sweat.
