What is fiber?
It’s an example of carbohydrate that is found in organic foods. Fiber is normally found in plant-based foods and it’s not digestible in human beings. A good diet should contain fiber which helps to promote various functions in the body
Types of Fiber
Dietary fiber is primarily categorized into two types i.e. insoluble & soluble fiber and they function differently. A soluble fiber usually forms a gel after attracting water. Insoluble fiber is the complete opposite of soluble fiber. It doesn’t attract water but repels it. A soluble fiber promotes the process of weight loss by slowing down the process of digestion. Meanwhile, insoluble fiber increases the bulk of the stool and aids the movement of food along the digestive tract. These two types of fiber are required in healthy diets.
Why is Fiber So Important?
Do you really need fiber in your body? Well, fiber is important for different functions in the body and in addition to that, it provides consumers with a wide range of benefits. This carbohydrate can help you to live a healthy and longer life. Some of the benefits of fiber are:
Treating Digestive Disorders
Note that fiber is regarded as a natural brush that helps to clear the digestive system. It reduces chances of diverticulitis, a medical condition that affects the colon pouches. Furthermore, it helps to facilitate smooth movement of food along the digestive tract. Clinical research studies have established that both soluble & the insoluble fiber can reduce the risk of colon cancer.
Reducing Blood Cholesterol
Bile salts are used by the body to break down fat that’s found in foods. However, bile salts excreted from the gallbladder contain cholesterol which is harmful to the body. Fiber helps to reduce the level of cholesterol in the blood by binding the bile salts, reducing their recirculation in the body. The body will, therefore, produce more bile and this happens when cholesterol is taken from the liver.
Regulating Blood Pressure
This carbohydrate also helps to regulate the blood pressure. It contains vital minerals such as calcium, magnesium, and potassium which help to moderate blood pressure for optimal body activities. Generally, fiber is vital for development. It has the ability to directly impact your memory, the digestive health, and immunity.
Sources of Fiber
The best sources of fiber are organic foods. Note that even the best weight loss shakes use plant-based ingredients since they contain high-quality fiber. It is recommended that for every 1,000 calories that you consume in food, 14g should be fiber.
The best sources of fiber are:
They include raw and fresh fruits such as:
• Pea etc.
Vegetables are antioxidants rich foods which also have high fiber content. It’s for this reason that the best weight loss shakes usually have organic leafy greens as ingredients. The best sources of fiber-rich vegetables include:
• Brussels sprouts
• Baked potato etc.
Nuts, Legumes, and Beans
These foods are usually highly nutritious thanks to their numerous minerals and vitamins. Furthermore, they also contain high amounts of fiber. Some of their examples are:
• Peanut butter
• Black beans
• Green peas
• Pinto beans
• Psyllium seeds
• Kidney beans
Whole grains are part of a good diet and they have numerous benefits. Some of the whole grains that have high fiber content are:
• Cracked wheat
• Brown rice
• Whole wheat bread
• Whole wheat English muffin
• Whole cornmeal
Can Fiber Aid Weight Loss?
The reason why the best weight loss shakes usually contain high amounts of fiber is because it actually facilitates the weight loss process. Fiber has appetite suppressing properties. It promotes the feeling of satiety, reduces food cravings and hunger pangs which leads to a low-calorie intake. As a result of reduced calorie content in the body, the stored fat will end up being converted to fuel. The eventual result is an individual will end up losing weight. There is also a concept that a diet that is rich in fiber is normally associated with a reduced rate of overweight or obesity.
Side Effects of Fiber
Although this type of carbohydrate has a lot of benefits, it should only be taken in adequate amounts. Excess amounts of fiber in the body could lead to diarrhea, bloating and gas. Also note that when you’re taking a fiber-rich food, drink adequate amounts of water and avoid staying in a state of inactivity. Note that even the best weight loss shakes should be used in moderation to avoid excess fiber intake.
Generally, fiber is essential for the healthy development of the body. To increase your fiber intake, ensure that you eat fresh vegetables and fruits. In addition to those, your diet should include legume, nuts, seeds and whole grains as they are rich sources of the essential minerals, vitamins as well as phytonutrients which the body needs in order for it to attain the optimal health.