Read on for further information on how fiber rich foods are of great benefit for your health.
Fiber Rich Food
Dietary fiber, also known as �roughage�, is the indigestible component of food that aids digestion and eases bowel movements. Fiber rich food should be incorporated into your daily diet, as it is extremely beneficial for the body. It aids in expanding the walls of the colon, thereby paving way for flushing out the waste products from the body. Eating food high in fiber content goes a long way in keeping your digestive system smooth and thus, prevents digestive problems including constipation and diarrhea. Apart from this, fiber-rich foods can also lower blood sugar levels, prevent colon cancer, prevent hemorrhoids, decrease the risk of diabetes and help lower cholesterol levels. One of the key components of a balanced diet includes foods like wheat, corn, nuts, flaxseeds, whole wheat pasta, brown rice, oatmeal, lentils, fruits and vegetables. Fiber-rich foods can be an effective method of losing weight easily. To learn the health benefits of fiber rich food, scroll down and continue to read.
Processed Foods Have Lesser Fiber Content
Refined foods are generally lower in fiber content as most of the fiber content is removed during processing and polishing. Make a conscious effort to choose whole grains to increase your intake of fiber and opt for more natural and organic foods. Most of the refined grains like white rice, white bread and other sugary cereals lack fiber content. Consuming these processed foods increase your blood sugar levels, this results in a drop in insulin levels, making us feel hungry.
Benefits of High Fiber Food
Weight Loss
Eating fiber rich foods can do wonders for weight watchers aiming to lose those piled up kilos. High fiber food is healthier, has lesser calories and at the same time, makes you feel full for a longer period of time. A single serving of brown rice can be more filling than two servings of white rice.
Prevents Diseases
A diet rich in fiber goes a long way in preventing long term diseases like diabetes, colon cancer, heart disease and hemorrhoids. Foods rich in soluble and insoluble fiber have a significant impact on blood sugar levels and improve glycemic control. This helps controlling insulin levels, thereby preventing diabetes and also helps diabetic patients control their sugar levels.
Healthy Digestive Tract
A fiber rich diet also eases bowel movement, relieving constipation and excretes body toxins. A fiber-rich diet helps keep the intestines clean, prevents colon cancer and hemorrhoids. It also has a significant impact in controlling cholesterol levels and other particles in the blood that affect the development of heart diseases.
How to Add More Fiber To Your Diet
- Start with breakfast and begin your day with brown bread or seven grain bread. You can also include oatmeal or cereals made out of corn, millet or barley.
- Increase the quantity of vegetables and fruits in your diet. Do not peel the skin of vegetables and fruits as they add to the fiber content.
- Try to add bran flakes, flaxseeds, wheat bran to salads or breakfast cereals.
- Switch to whole grain foods like brown rice, whole grain pasta and whole grain pastry flour.
- A cup of oats can add up to four grams of fiber. Add it to pancake or even an omelet.
High Fiber Food List
Grain Products
- Whole grain breads
- Buns
- Bagels
- Muffins
Bran Flakes
- All Bran
- Red River cereal
- Corn bran cereal
- Whole wheat
Shreddies
- Whole-wheat pastas
- Whole grains such as barley, popcorn, corn and brown rice
Fruits
- Dried fruits such as apricots, dates, prunes and raisins
- Berries such as blackberries, blueberries, raspberries and strawberries
- Oranges, apple with skin and pears
Vegetables
- Broccoli, spinach, Swiss chard and green peas
- Dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils
- Nuts and seeds such as almonds, whole flaxseed and soynuts
A healthy diet should comprise of at least 25 grams of dietary fiber, on the other hand an excess intake of fiber-rich food can also cause problems like loose bowels, gas and diarrhea. Try to include one portion of fruit, whole grains, raw and cooked vegetables with every meal and remember that dairy products do not have any fiber content. Adding fiber to your daily intake can be extremely rewarding in the long run. It takes little effort and a bit of creativity while cooking. If the body is not accustomed to a fiber rich diet it may take a couple of weeks to adjust, so make a gradual and slow change to your diet.
