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Wednesday, September 5, 2018

Foods High in Fiber – Lose Belly Fat Faster

Foods High in Fiber
All plant foods and their products contain some fiber – such as cellulose, pectins and gums that make up their cell walls – which is not digested but nevertheless plays a number of important roles in a person’s food cycle. The effects of fiber appear to have been known since Biblical times but only in recent years has its importance in preventing disease and maintaining health begun to be fully understood.

Some researchers suggest that a deficiency of fiber in Western diets may contribute to such widespread illnesses as diabetes mellitus, coronary heart disease and digestive problems.

The foods high in fiber that can be included in our daily diet are cereals, vegetables, fruits, pulses, nuts and seeds. Most cereal fiber is found in the outer layers of grains, which are removed in the refining process. This is why wholegrain products such as brown rice, whole-wheat pasta and whole-wheat bread offer the best sources of fiber, though white bread still contains useful amounts.

Top Fiber Rich Foods – List of High Fiber Foods

There are two main types of dietary fiber – soluble fiber and insoluble fiber. Though most plant foods provide both types, oat brans and pulses are particularly good sources of soluble fiber, and wheat, rice and maize of insoluble fiber. Because of their ability to retain water, acting like a sponge in the stomach and the gut, both types of fiber increase stool bulk while making stools softer and easier to expel.

The Department of Health argues that the amount of fibre in the average British diet should increase by almost 40 percent or by at least 5 gms a day, from the current average of 13 gms to 18 gms. They advise people to eat more complex carbohydrate foods such as wholemeal bread, potatoes, rice and pasta and more fruit and vegetables.

While fibre has little or no nutritional value, it forms an essential link in the body’s digestive chain. Soluble and insoluble fibers are both important. Some of the soluble fibre rich foods are rye bread, breakfast oats, pulses and most fruits and vegetables. Top insoluble fiber rich foods include rice, bran, strawberries and nuts.

Some plant foods provide both the properties of soluble and insoluble fibres. Apple peel for example is an incredible source of insoluble cellulose while the flesh is an excellent source of soluble fibre pectin. Other top foods with combined fiber types include wheat bran, whole grains and dried fruits.

How Fiber Helps you Lose Weight Fast and Reduce Cholesterol

Fiber can help to prevent Constipation by increasing stool bulk; it speeds up the passage of food residues through the large intestine, keeps the intestines in good order and reduces the risk of bowel disorders. Eating one extra slice of wholemeal bread a day will provide an extra 5 gms of fibre.

Although fiber is not digested, it nourishes bacteria in the large bowel and the subsequent fermentation produces volatile (light and easily absorbed) fatty acids, which are used as a source of energy by the gut wall. It may also help to prevent the build-up of carcinogens. Soluble fibre helps to reduce blood cholesterol levels because it can bind to cholesterol in bile – the yellowish liquid secreted by the liver which helps to break down fats in the small intestine. Some cholesterol may then be removed with the fiber as waste rather than being reabsorbed.

In the small intestine, soluble fibre also shows the absorption of glucose into the bloodstream preventing a sudden rise in blood sugar level which is particularly beneficial for diabetics.

The level of minerals such as calcium and iron absorbed by the body may be reduced when they combine with some forms of insoluble and unprocessed fibre – especially wheat bran and brown rice, which contain phytic acid.

Too Much of Fiber Can Also Lead to Problems

The benefits of dietary fiber are,
Helps to prevent constipation
May protect against large bowel disease, including cancer
Helps to lower blood cholesterol

The drawbacks of too much fiber include,
Can lead to flatulence and other digestive problems
A high-fibre diet can restrict calorie intake
Can reduce calcium absorption

Too much fiber in the diet may prevent children from obtaining sufficient calcium, and women may fail to absorb sufficient iron. However, unless fiber intake is much higher than the recommended 18 gms a day, it is unlikely to interfere with the body’s mineral supply. Digestive disorders are a more common result of eating too much fiber from one food source, such as bran. Eating fiber from a variety of different foods will help to prevent any potential adverse effects.

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