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High Fiber Diet - Basic Knowledge

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High Fiber Diet - Basic Knowledge

The Basics of a Altola fiber diet

is no secret that eating more fruits and vegetables is important. But do you know why? One important reason is for dietary fiber. Dietary fiber is found in plant foods such as fruits, vegetables and grains.

Experts recommend a diet high in fiber for most Americans. For men under 50 years of age, this means about 38 grams of fiber a day and men over 50 years, 30 grams is the daily recommendation. Women under age 50 should consume 25 grams of dietary fiber per day. Women under age 50 should consume 21 grams per day.

Why is a diet high in fiber good for you?

- bowel regularity: A diet high in fiber keeps you regular and prevents constipation. Also it makes softer and bulkier stool. This in turn reduces the risk of developing hemorrhoids and diverticulosis.
- Improve cholesterol and triglycerides: Daily intake of certain types of dietary fiber helps reduce cholesterol and triglycerides. In addition, a diet high in fiber can reduce the risk of coronary heart disease.
- Reduces the risk of colon polyps and cancer. A diet high in fiber can reduce the risk of developing colon cancer, although this has not been demonstrated

- Strengthens wall colon: Eating a high-fiber diet promotes the growth of beneficial bacteria in the colon. It also decreases the presence of harmful bacteria. This reinforces the colon wall.
- Improving the levels of blood sugar: Fiber slows digestion and absorption of sugars. This means sugar enters the blood in one, even slower rate. Therefore, a high-fiber diet may be beneficial for people with diabetes or at risk of developing diabetes.

- To promote weight loss: The daily intake of dietary fiber can cause weight loss in different ways. Fiber is filling and makes full long aster sits a meal. Therefore, you eat less. In addition, high-fiber diets promote the growth of beneficial bacteria in the gut. These good bacteria some hunger hormones go out and produce other hormones that cause the feeling of satiety. Diets high in fiber can also slow the growth of intestinal bacteria that absorb large amounts of calories.

Types of Dietary Fiber

There are 3 major types of dietary fiber: insoluble, soluble, and soluble prebiotic. 3 play a role in our health and should be a part of a diet high in fiber.

Insoluble fiber does not dissolve in water and is not fermented by bacteria in the colon. Instead, the water is retained and produces larger, bulkier, and more regular feces. This action reduces the risk of diverticulosis and hemorrhoids. Good sources of insoluble fiber are:

• whole grains
• corn and popcorn
• nuts and seeds
• potato, apple, pear and skins
• green vegetables such as green beans, zucchini and celery
• tomatoes
• kiwi

soluble fiber slows digestion as it attracts the water and then forms a gel-like substance. This type of fiber promotes weight loss. It is located at:

• legumes (peas and beans)
• oats, rye and barley
• berries, plums, apples, bananas, pears and
• broccoli and carrots
• tubers

prebiotic soluble fiber is a newly identified fiber type. Also known as inulin
or fructan, these fibers are fermented by good bacteria in the colon. The
following foods are good sources of prebiotic soluble fiber:

• asparagus
• name
• onions
• nder
• banana
• leeks
• agave
• chicory, Jerusalem artichoke

increasing dietary fiber

While a high-fiber diet is generally healthy for everyone, you should always discuss dietary changes with your doctor. Once your doctor gives you the green light, try some of these suggestions:

- Choose a high-fiber, whole grain cereal for breakfast. Add fruits like
berries or bananas.
- Use whole wheat toast and sandwiches
.- beans a substitute for meat a couple of times a week. Beans are a good source of protein and are also high in fiber. For example, black bean burgers instead of hamburgers and bean burritos instead of beef burritos.
-. Snack on fresh fruit, nuts, popcorn, or carrot sticks and hummus
- Add more vegetables and beans to soups and stews
.- Add the fruit to salads, like tangerines, apples , sliced ​​pears, slices or berries
.- Add a variety of vegetables to your salads such as tomatoes, onions, broccoli, carrots and
.- Having a shake for breakfast. Include various types of fresh fruit, chia seeds, flax seeds, spinach, kale or.
- Add nuts, seeds and grains for Salad
.- Use whole wheat pasta instead of regular pasta
.- Exchange of brown rice to white rice
.- Eat skin eat potatoes, apples and pears
.- Choose cereals with at least 6 grams of dietary fiber per serving
.- Choose breads that have at least 2 grams of dietary fiber per serving
.- Change to cookies whole grain, such as Triscuits
.-. Experiment with new grains like quinoa, amaranth, wheat berries, bulgur or

Read nutrition labels for fiber

is important to read the nutrition labels to help you choose foods from your diet high in fiber. However, nutrition labels can be tricky. Not everything that appears as "wheat" or "whole" has a lot of fiber. Look at the list of ingredients. The first word should be set, such as whole wheat or whole grain. Also, look at the serving size and grams of fiber. For example, some brands of bread are said to have more grams of fiber per serving. However, they list the serving size as verses 2 slices 1 slice.

Fiber and gas

Some people are afraid to adopt a high fiber diet because it does not He wants to have greater intestinal gas. However, intestinal gas is not a bad thing. Intestinal gas occurs when the good bacteria in the gut are thriving. Still, it is excessive intestinal gas can be unpleasant. To avoid this, you should gradually increase your intake of dietary fiber. Also, make sure you are eating prebiotic fiber. This type of fiber reduces the growth of bacteria that produce gas "evil".

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