Eat more fruits and vegetable. You've probably heard it before. They are the sources of fiber. But do you know why fiber is so good for your health?
Dietary fiber — found mainly in fruits, whole grains, legumes and vegetables — is probably best known for its ability to relieve or keep constipation at bay. Also, foods containing fiber can provide other health benefits such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.
Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how they benefit to your health.
What is dietary fiber?
Dietary fiber, also known as bulk or roughage, includes the parts of plant foods your body cannot digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.
Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which does not dissolve.
Soluble fiber: This type of fiber dissolves in water to form a gel-like material. It helps lowers glucose and blood cholesterol levels. Soluble fiber is found in peas, oats, peas, apples, beans, citrus fruits, barley, carrot and psyllium.
Insoluble fiber: This type of fiber promotes the material movement through your digestive system or intestine and increases stool bulk, so it is beneficial to those who struggle with constipation problem or irregular stools. Whole-wheat flour, nuts, wheat bran, beans and vegetables, such as potatoes, green beans and potatoes, are good sources of insoluble fiber.
Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber.
However, the amount of each type varies in different plant foods.
To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:
Normalizes bowel movements
Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.
Helps maintain bowel health
A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
Lowers cholesterol levels
Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
Helps control blood sugar levels
In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Aids in achieving healthy weight
High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.
Another benefit attributed to dietary fiber is prevention of colorectal cancer.
How much fiber do you need?
Daily fiber recommendations for adults:
Tips for fitting in more fiber
Need ideas for adding more fiber to your meals and snacks? Try these suggestions:
Jump-start your day
For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving.
Opt for cereals with "whole grain," "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
Switch to whole grains
Consume at least half of all grains as whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and have least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat.
Bulk up baked goods
Substitute whole-grain flour for half or all of the white flour when baking. Try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.
Lean on legumes
Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with re-fried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
Eat more fruit and vegetables
Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings daily.
Make snacks count
Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts or dried fruits also is a healthy, high-fiber snack — although be aware that nuts and dried fruits are high in calories.
High-fiber foods are good for your health
But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.
Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.
We just can't eat enough of fruits and vegetables due to our busy lifestyle unless you are vegan that only eats fruits, beans and vegetable as your staple food.
Do not fret, we can always consume PHHP Phyto Fiber to supplement our daily fiber intake and it ensures we get to empty our stomach at least twice a day.
What you eat forms who you are.
When you consume a balance diet daily, you'll notice a tremendous improvement to your health and mental.
Call us today, Melissa 018 316 8782 and try out a box of PHHP Phyto Fiber (Lemon flavor)
Member price: RM 85
Non member price: RM 95
Free courier delivery in Peninsular Malaysia.
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