The benefits of Dietary Fiber

Cereals in a pot

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Foods rich with fiber contains various components such as – cellulose, insoluble fiber, soluble fiber, lignans, inositol and fructo-oligosaccharides. These elements, all have an essential part to play in sustaining optimum health.

The Physiological benefits of  Fiber

Experts say, a 30 gram intake of foodary fiber, per day, is sufficient to stave off various ailment and encourage good health. The following are the major effects of foodary fiber :

  • Increased Stool Weight and Decreased Intestinal Transit Time:
    The insoluble fiber helps add weight / bulk to the stools, as a result of its water holding properties. Consequently, stool weight increases. A bulkier stool passes easily through the colon, and is effortlessly expelled out of the rectum. What’s more, it requires lesser straining, during the process of evacuation. A high fiber food checks the event of hemorrhoids (or piles), and varicose veins, closely linked to straining at stool. Most essentially, a larger stool diminishes the transit time in the gut. Feces pass smoothly and quickly out of the colon. The longer the stools remain in the colon, the longer is the individual exposed to cancer causing compounds present in the intestine.
  • Recovers digestion:
    High fiber make sures that the food that is consumed, is released gradually from the stomach, into the intestine. (Fiber speeds up the passage from the intestine to the rectum.) This make sures that the blood sugar level rises gradually and no spiking occurs. as well, recoverd digestion guarantees better absorption and assimilation of the very essential nutrients. additionally, the secretion and activity f pancreatic enzymes recovers in the presence of fiber.
  • Lipid Metabolism:
    Water soluble fiber is able to lower the blood cholesterol level and serum triglyceride level significantly, by augmenting their fecal excretion, and as well preventing their synthesis by the liver. Thus, lowered cholesterol levels keep cardiovascular ailment and diabetes at bay.
  • Helps in the Management of Obesity:
    A food that is lacking in fiber is an essential and key cause for gaining weight and obesity. Fiber helps shed superfluous weight by – inducing satiety, enhancing blood sugar control, rising purging of wastes from the bowels, and greatly slowing down the eating process.
  • Maintains a Suitable Intestinal Flora:
    A high fiber intake promotes a healthy balance between the harmful bacteria and the beneficial bacteria in the colon. High fiber increases the production of short chain fatty acids, which decrease the colon’s pH, thus creating a hospitable surroundings for the friendly bacteria.

Best Sources of Fiber

Wheat bran, oat bran, whole cereals, legumes, guar gum, fruits, sea weeds, flax seeds, and vegetables are noteworthy sources of fiber. Stepping up the daily intake of these foods will yield significant and far-reaching health benefits.

Dietary fiber in supplements

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Reference :

Curr Pharm Des, Andoh, A.,T. Tsujikawa, and Y. Fujiyama, Role of foodary Fiber and Short Chain Fatty Acids in the Colon, 2003

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Food for ideal diet

Magazine Forbes has made the list of 12 products which can become a basis of «ideal diet “.

Berries

berry-vitaminsBerries contain very small amount of sugar and are riched with fiber. The bilberry improves memory, raspberry and wild strawberry contains a plenty powerful antioxidants which have anticarcinogenic properties.

Beans

bean-vitamin

Beans contain plenty fiber which helps to supervise weight, protects from diabetes, and also prevents cancer of direct gut and heart disease.

nuts-vitamin

Nuts

As dietetic researches have shown using of nuts some times in a week reduces risk of cardiovascular systems diseases.

Natural milk

milk-vitamin

As cows eat grass, therefore milk contains plenty various acids protecting from oncological diseases. It also is riched with of vitamins, minerals and useful bacteria.

salmon-vitamin1Salmon

The fish is the most useful anti-age product. Psychrophilicfatty fish, for example, wild salmon, sardines, mackerel, herring contain fatty acids which protect brain and heart, good mood and lower blood pressure.

meat-vitaminMeat of grass eating cattle

Beef from the cows, eating grass, strongly differs on contents of fat from meat from supermarket: in it the high maintenance of fats omega-3, the low maintenance of harmful fats. It is rich source of fibers and vitamin B12, not containing steroid, hormones and antibiotics.

Eggs

Eggs are considered as ideal natural product. It contains lot of fiber and few kilocalories.
In a yolk contains choline – the most important nutrient for brain, and also lutein useful to sight.
However, because of high amount of cholesterol (substance very necessary to organism, however which is dangerous in excessive dose) doctors do not advise to eat eggs more than once a week.

cabbage-vitamins1Cabbage

White cabbage, Bruxelles sprouts, and broccoli – all kinds of cabbage contain indole, the substances reducing of oncological diseases risk. Besides vitamins, they also contain sulforophan which helps cleared of harmful chemical substances from body.

Apples

Apples are useful not only for teeth, but also prevent lungs cancer and diabetes. In one apple contain five gram of fiber and lot of nutrients, including vitamin K useful to bones.
You constrain the appetite having eaten an apple for half an hour before dinner.

Onion and garlic

According medical researches onion and garlic help to prevent and struggle with various oncological diseases.

Garnet juice

The scientists of Tel Aviv t university calles garnejuice ” natural viagra ” which contains plenty of antioxidants. Researches have shown that it reduces blood pressure and slows down formation of tumours.

Green tea

Though any tea is useful, green tea contains unique combination of chemical substances possessing anticarcinogenic properts. It also helps to control weight.


Benefits of foods high in fiber

Many people in our days suffer from extra weight and diseases of digestive system. Most often these problems lie in the totally natural fibrous foods. Foods high in fiber have many advantages. Many diseases just start from the irregularity with the digestive system of persons. To normalize of digestive system functionality use high fiber foods. Foods high in fiber have the natural ability to dissolve water in them on their way in the digestive tract, this helps in the smooth excretion process with softer and bulkier stools. The second main advantage of using the high fiber food is that it helps a person to loose his weight. Many people take numerous supplements and take any possible measures to loose their weight but that goes in vain. A person can naturally loose weight without any side effects by adding fiber foods into their daily diet. It is also believed that foods high in fiber help in control of the diabetes. A person who takes fiber food in his diet feels more active and efficient in his daily life as fiber food, unlike sugar gives more energy to body.

Types of foods high in fiber for different lifestyles

Some people do not know about the advantages that foods high in fiber offer, the ones who do, certainly add them in their daily eating. There are different types of foods high in fiber available in the market according to the different lifestyles. For example, a person with office job who has to sit all day long needs low fiber meal while a person with busy schedule and tough and tiring job will need a high fiber food. People who are always on the go also has the choice because there are fibrous drinks, vitamins and gums available to fulfill their daily need of fiber.

Fiber content of some foods

(g/100 g of edible portion)

Food description

Dietary fiber

Water

Conversion information

Fruits

Bananas

2.4

74.3

1 medium = 118 g

Apples

2.7

83.9

1 medium = 138 g

Oranges

2.4

86.8

1 medium = 140 g

Orange juice

88.4

8 ounces = 248 g

Grapes

1.0

80.6

1grape = 5 g

Plums, dried

7.1

32.4

1 dried plum = 8.4 g

Vegetables

Tomatoes

1.1 9

3.8

1 medium = 123 g

Broccoli, cooked

2.9

90.7

1 spear = 37 g

Corn, cooked

2.4

76.7

1/2 cup = 82 g

Snap beans, cooked

2.8

89.9

1 cup = 124 g

Lettuce, romaine

1.7

94.9

1/2 cup = 28 g

Potatoes, baked

without skin

1.5

75.4

1/2 cup = 61 g

Potatoes, French-fried, oven-baked

3.2

57.1

10 pieces = 50 g

Peas, cooked

5.5

77.9

1 cup = 160 g

Cereals and Grains

Bread, whole wheat

4.3

37.1

1 slice = 25 g

Bread, white

2.3

36.7

1 slice = 25 g

Bread, rye

5.8

37.3

1 slice = 32 g

Rice, white, cooked

0.4

68.4

1 cup = 158 g

Rice, brown, cooked

1.8

73.1

1 cup = 195 g

Oatmeal, cooked

2.3

77.0

Bran flakes

14.1

2.5

1 cup = 49 g

Corn flakes

2.8

3.2

1 cup = 28 g

Dry Beans and Nuts

Kidney beans, canned

3.5

77.9

Garbanzo beans, canned

4.4

69.7

1 cup = 240 g

Almonds, dry-roasted

11.8

2.6

1 cup = 138 g

Walnuts, English

6.7

4.1

1 cup chopped = 120 g

Peanuts, dry-roasted

8.0

1.5

1 cup = 146 g

SOURCE: Data obtained from the USDA Nutrient Database,

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