We all have read or heard a lot about the importance of fibers in our food. At some point, we actually might have tried to increase the intake of fiber in our daily routine too. But if you are anything like me then until the body is not going through some serious issues, fiber in the food is not a high a priority.
But now when I am going through some serious physical issues and the crux of them is a healthy diet, I had to watch every single bite I take. So in the process of improving my diets, increasing the intake of fiber became a top priority.
Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead, it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. The Institute of Medicine recommends 38 grams per day for men and 25 grams for women but the real intake is pretty less than the required one.
Fiber comes in two varieties, both beneficial to health:
- Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.
- Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.
The best sources of fiber are whole grains, fresh fruits and vegetables, legumes, and nuts.
As mentioned Fibers helps to regulate blood sugar that in itself keeps many serious health issues at bay but some well-known and researched benefits of fibers include healthy heart, reduced chances of Breast and Colon Cancer, Decrease risk of Type 2 Diabetes.
Bowel movements are the core of our health, a fibre-rich diet helps to tackle constipation. Fiber full diet keeps weight in check.
The best-researched advice I found is – “Increase fiber intake gradually rather than suddenly, and because fiber absorbs water, beverage intake should be increased as fiber intake increases.”
You can start adding 1 fiber rich food in your diet at one time and gradually increase them. Don’t forget to add the variety to keep the momentum going on. Here are some tips to add fiber to your diet without actually trying:
Don’t forget to drink plenty of water. An adult needs at least 8 glasses of water to help your digestion system process the fiber. As mentioned earlier don’t put all the fibers in your body in one go. Try 1 at a time, let your body get used to it and then add another and within a few weeks your diet will be full of fiber and your body will thank you in the long run. Have fun eating!!
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