Healthy Fiber We Should Have In Our Diet-1

Natural Fiber

Healthy fiber, helps keep us in good health, protects us from certain diseases, such as colon cancer, heart disease, constipation, hemorrhoids and diverticulitis. In addition, fiber helps regulate blood glucose levels and bowel function, lowers cholesterol and controls our weight.

Some components of dietary fiber are resistant to digestion . Examples of these are the gums and mucilages as well as cellulose, hemicellulose and lignin,compounds which form the fruits membranes, vegetables and grains.


Recently, starch fragments that remaining undigested, have been designed and are commercially available under the name of resistant starches, and these starches generally processed cereals and when are used in baked goods, dietary fiber content increases dramatically without affecting taste and appearance, which may contribute to increased dietary fiber in population areas that do not have within reach fiber rich foods.


There are researchs that relate the high fiber diet with  prevention of certain chronic and degenerative diseases. A diet rich in fiber also provides natural chemicals, antioxidants , vitamins and micro - nutrients to help proper digestion and keep in  good state of health.

According to the American Dietetic Association, our body needs fiber to function smoothly, we should consume 20-35 grams of fiber a day. the most Americans consume half or about 11 grams of fiber.


Products with fiber and supplements have been on the market for long time and have become very popular as part of the weight loss programs. However, excessive use of fiber supplements can cause serious digestive problems. The healthiest way to consume fiber is of our own  food, and they are the most efficient ways to provide the additional nutrients.


Whole Grain Foods
Researchs in this area have shown that we should eat whole grains rich in fiber such as wheat, corn, oats, rice, because are more complete when compared with refined grain products low in fiber. The consumption of whole grain foods is associated with a good control of our weight.


Soluble and Insoluble Fiber
Our body needs both; soluble fiber as the name says, it is the soluble portion that is formed of gums, mucilages, pectins, which form a gel when mixed with liquid . We found it in bran,rice, oats, barley and maize, white flour,white bread, pasta, etc, and some fruits and vegetables, especially in legumes such as peas and beans.


There are products that contain soluble fiber such as dairy, meat , poultry, fish , fats.Oat bran and other foods that contain soluble fiber lower cholesterol levels in blood, people who eat a low-fat diet, decreasing the risk of heart disease.

Soluble fiber also helps control blood sugar in diabetics and reduces the need for insulin .Diabetics could consume high fiber diets only under medical supervision.

Part -  |   2   |   3   |   4   |   5   |