Fiber is an important element of a healthy diet because it contributes in achieving a healthy weight. Not only this, fiber plays a very important role in helping to eliminate waste from the body and weight management. Because of its significance fiber is really something that is recommended by every dietitian for anyone to intake the right amount of regularly.
There are two types of dietary fiber. Soluble fiber is broken down in the intestine, which is responsible to lower LDL cholesterol (the bad type) as well as the level of glucose. Insoluble fiber is not broken down while moving through the body; it is responsible to enable material to move freely through people’s digestive system.
A number of studies that have been conduced have confirmed that individuals who do not have sufficient fiber in their diets are:
More prone to have high cholesterol level as well as problems in their cardiovascular system.
At a high risk to have diabetes.
More prone to suffer from diarrhea or have hemorrhoids. They are more likely to get constipated.
They are more vulnerable to many gastrointestinal disorders.
They are more prone to be obese and have difficulty maintaining their weight.
Fiber plays a critical role in losing weight. It’s almost impossible to eat a meal in a hasty manner that contains a high level of fiber, because it’s bulky by nature. Furthermore, the amount of time that it takes to eat something gives your body the ability to become satiety. Moreover, the reason that we feel fuller sooner is due to fiber’s bulkiness, which drastically puts a limitation on the amount of food that we would eat in a single sitting.
In fact, when we are eating the right amount of fiber this enables our physical bodies to function more efficiently. (A caveat to this involves individuals who have been given a low-fiber diet by their dietitian.) It is fortunate that, you can increase your fiber intake through both quick and easy means, which can also be done in a delicious manner.
1) The start of the day: Breakfast is considered as the most important meal of the day because of how important it is. If you enjoy food like oatmeal, why not having some berries or another fruit on top of it. If occasionally during breakfast you eat omelet, it’s expedient to pack it with vegetables.
2) Eat legumes: This word seems to be a fun word to say, however beans, peas, lentils, as well as nuts are filled with fiber. You can also add legumes in your salad, or add them to soups for the purpose of having a fiber as well as protein-rich meal.
3) Snack: Keep that in mind, it’s important that you eat frequently during the day for the sake of having a stronger metabolism. While having your daily snack you can go for things like vegetables, fruits, nuts, or everything that contains high level of fiber.
Above all, in all things ensuring that everything is well balanced is crucial. The real issue is that having too little fiber in your diet can cause those following health problems listed above. Excessive amount of fiber can put you at risk of bloating, gas, as well as cramping which can be a problem. According to a study that has been conducted by the Mayo Clinic, they suggest 30-38 grams of fiber for men and 21-25 grams for women; it is all dependent on the age of an individual.
In short, you are offered with so many possibilities for increasing your day-to-day fiber intake that can be done deliciously. For that, reason this something that you should be eager to give it a try.