The Secret To Stay Fit And Slim – Fiber
July 17, 2009
Fiber is known for its regulating abilities, but that is not fiber’s claim to fame. In fact, many research and study has indicated that high-fiber diet also helps in preventing heart diseases, diabetes, weight gain and cancer.
Fiber rich foods are getting prominent place in weight loss diets. Now every dietitian and physician recommends high-fiber to aid weight loss.
Fiber is commonly found in whole rains, vegetables and fruits and legumes. Fiber is a part of plant food that human can’t digest. Fiber is of two types, soluble fiber and insoluble fiber.
Insoluble Fiber:
Insoluble fiber is the chewy, coarse part of the plant that doesn’t get dissolved in water. Insoluble fiber forms a plant structure and can be easily found in the outside tissue such as skins of fruits, crunchy whole grain and stringy vegetables. As indicated, insoluble fiber doesn’t get dissolved in our body so it passes through the body largely intact. It soaks up the water from the body like a sponge and adds softness to the stool. Fiber just not only prevents from constipation but also increases the rate at which the food passes through our system. Whole grain, whole-wheat bread, cabbage, wheat bran, beets, sprouts, carrots, cauliflower, turnips, apple skin and rye are rich source of insoluble fiber.
Soluble Fiber:
On the other hand, soluble fiber is found inside cell walls of plant. Unlike insoluble fiber, soluble fiber dissolves and thickens in water and form gel-like sticky substance. It gives cooked bean their mushy centre and oatmeal its gummy texture. As soluble fiber goes through digestive system it binds dietary cholesterol, which helps the body to eliminate it. Peas, beans, citrus fruits, rice barns, apple pulp, strawberries are packed with soluble fiber. Oat has the best source of soluble fiber.
How to get enough fiber
An average adult, both men and women should consume 20-35 grams of dietary fiber every day. Here are a few easy tips to include fiber into your regular diet.
Have crackers, cereals, or breads that are 100% whole grain and doesn’t include refine flour. Always make a habit to read the label and check the ingredients. At times refine flour is also listed as enriched wheat flour, rice flour, drum flour, etc.
Add other 1005 whole-wheat grain into your diet, including bulgur wheat, brown rice, barley, cracked wheat, buckwheat, oatmeal, and quinoa.
Try to have more beans. They are packed plant proteins and soluble fiber. Include beans in your salad, soups, stews, etc.
Have more of fruits and vegetables. Also eat the skins of fruits as they are rich in insoluble fiber. Try to have fiber-packed whole fruits instead of having fruit juices.
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