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Title : Top 7 Rich Fiber Foods That Help to Get Slim Body
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Top 7 Rich Fiber Foods That Help to Get Slim Body

Top 7 High-fiber foods that help get the slim body
the World Health Organization set to 25 grams of fiber the minimum amount that each person should consume daily. Fiber-rich foods have a range of properties essential for the proper functioning of the body, such as improving hydration, regulate bowel movements or burn excess fat. It is also recommended for people who do some type of weight loss program because it prolongs the feeling of satiety.

Several studies have shown that consumption prevents various diseases, including type two diabetes, obesity, certain types of cancer or heart disease. However, daily intake of fiber-rich foods is still far from reaching the minimum recommended amounts for most people, as demonstrated by various studies and reports. The latter is published by the Health nutrients 2012, who studied the eating habits and interaction between nutrition and health. According to their findings, only 22% of men and 12% of women reach the recommended amount, set at 25 grams per day.
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Differences in fiber consumption do not occur only between men and women, as the income greater and closer we get to the recommended amounts, according to the report. For obese or overweight intake it is also below the average.

Food groups containing more fiber are vegetables (21%), bread and biscuits ( 18%) and fruit (16%). In order to achieve fiber daily amounts recommended by WHO propose a list of foods most suitable for this purpose. Before, keep in mind that fiber should always be a food supplement, since it is not a nutrient, not directly involved in essential metabolic processes of the body, but its importance is that it plays an important physiological role for our body.

The fiber in breads and cakes
the unrefined flour breads are contributing more fiber to the human diet. By contrast, white bread, refined flour, are those which provide a lesser amount, reaching only 3%, while the bread can have three to four times more fiber (about 5.6 grams per 100). Inlet 100 grams of biscuits provide about 9.2 grams of fiber. The pasta made with wheat and rice 3.7 to 2 grams. Breads, the most avoided by nutritionists bread is refined white flour, refined flour argue that possess a degree of development such that much of the properties of the fiber and minerals that are lost in the refining process.

The fiber in cereals
grains contain starch which is the main component of human nutrition. The seed is surrounded by a shell composed mainly of cellulose, which is the major component of dietary fiber. This food can provide an average of 45 grams of fiber per 100 popcorn contains about 15 grams of fiber per 100

the fiber in vegetables
the complex carbohydrate in plants, such as cellulose, including a rich source of dietary fiber does. They have between 11 and 25% fiber, along with cereals being the main source of this. Lentils, peas and beans help fight cholesterol.

Fiber Fruit
About 2% of the fruit is dietary fiber. The components of plant fiber that can be found in them are mainly pectins and hemicelluloses. The skin of the fruit is the one that has the highest absorption of the fiber, but also where we find several traces of contaminants such as pesticides, which are difficult to remove except by peeling the fruit. Coconut owns a 10% fiber, 6.1% raspberries and figs between eight and ten percent.

The fiber in nuts
their high fiber intake and produces a rapid transit of food through the intestinal tract. It is shown that a diet rich in nuts prevents constipation and intestinal diseases. The mission of the fiber is delaying the absorption of sugar, which allows the injection of energy and longer without being converted into fat. Almonds are more recommended (12% fiber), followed by nuts (9%).

Vegetables
vegetables are essential in the second level of the food pyramid. Besides providing carbohydrates, micronutrients provide slow absorption and dietary fiber. Vegetables should take five to six servings of vegetables a day. Avocados or artichokes are between five and six percent fiber, while the tomato 3%.

Spices with fiber
They are essential to maintain a balanced diet, in addition to serving as flavor enhancers. Cinnamon contains 53% fiber and rosemary and oregano 43%.

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