Filling Up On Fiber
For most people, filling up on fiber sounds like something the old people used to do back in the day. However, regardless of your age, fiber has lots of health benefits to your heart as well as your waistline. Fiber is found in plant foods that include vegetables, grains and fruits. It is one of the most important diets that one needs to have daily. It helps to keep your appetite in check and your digestive system in tip-top shape. In addition, it has been discovered that it helps lowering down the cholesterol levels in the body.
Know Your Fiber Diet
However, the problem is that many of us just do not have enough of it. What many people do not know is that there is a recommended daily intake for the adults, teens and even kids. This is about 20-35 grams. An average American only takes in a third of this recommended amount. Well, before we jump into any conclusions, we should assume that you do not know where to get the fiber or exactly how much fiber is in the food that we eat. The trick with this is knowing how a diet with 25 grams of fiber will look like. This will save you the hustle of having to research on it every time you want to have a meal. The following is an example of how a 25 gram fiber diet should look like.
25 Gram Fiber Diet;
– Half a cup of vegetables that are cooked (4 grams)
– An apple (2grams)
– An ounce of almonds (3grams)
– Half a cup of beans (8grams)
– A typical high fiber bar (7grams)
You should know that dairy and animal products normally do not have any fiber. This, however, does not mean that you take them out of your diet completely. No, you should look for ways in which you can include foods that are rich in fiber while you still enjoy your animal products. For instance, you could add some crunch into your milk or yoghurt by adding bran cereal or having your chicken with a few lentils on the side. For more information on high fiber foods visit the Mayo Clinic site.
2 Types Of Fiber
Many get confused by the two types of fibers that they read and hear about – insoluble and soluble. You should not let this confuse you. They are both important and as such you should have them in your diet. Here is what you need to know about each of the fibers.
Soluble fiber dissolves in water partially and forms a kind of a jelly bulk in the small intestines as well as the stomach that gives you a feeling of being full. It is also the one that lowers the cholesterol levels in the body which, in turn, reduces the risk of getting heart related diseases. Citrus fruits, apples, legumes, psyllium, oatmeal and oat bran are high in this fiber type.
Insoluble fiber does not dissolve in water. As a result, it helps to move things along in the digestive system as it bulks up the stool. Bran, nuts, whole grains and vegetables are especially rich in this type of fiber.
Therefore, the next time that you are reading the labels on the foods, do not sweat it, trying to know the difference between the two. Just pick out the food that has at the very least, 2 grams of total dietary fiber (a combination of the two types).
Adding Fiber To Your Diet
Some words of wisdom though, when adding fiber into your daily diet, you should do it gradually as too much at first will only leave you feeling uncomfortable. In addition, you should ensure that you always remain hydrated when filling up on fiber.