High Fiber Food List For High Source Of Fiber
What are the health benefits of fiber foods – Which fiber foods are effective for the treatment of constipation?
Almost all fiber foods can be effective in the treatment of constipation. The main advantage that the fiber foods have is that they absorb a lot of water in the bowels – this makes the stool softer and easier to pass. Please remember that for an adult, on average, it takes about 30-40 hours for food to completely pass through the body. While fiber foods can help treat constipation, please do consult with an expert if your problem persists.
Benefits Of High Fiber Foods
If you change your diet from a normal one (which today usually lacks fiber) to a high-fiber diet, a change in bowel movement will be clearly noticed. Fiber has numerous other benefits too. A high fiber diet maintains the overall health of your body. It keeps weight and blood sugar levels under check, reduces the risk of diseases that are related to the heart, kidney stones or gallstones (fiber fuels digestion), cancer, and diabetes. Of course, fiber foods only help to keep weight under check; they do not actually reduce your weight. What happens is that foods that are rich in fiber have a lot of bulk and tend to satisfy hunger more as compared to foods which have less fiber.
An average adult requires about 25-30 grams of fiber daily. This seems like a small amount, but the amount of fiber that an average adult consumes is actually often less than half of what is needed. Beans (all types), peas, bran and dry fruits top the list of high fiber foods. Others include fruits, sweet corn, potatoes (when consumed with the skin, oats, berries, broccoli, carrots and whole wheat bread. Of course, there are a lot more to be added to the list, but the ones mentioned above are usually enough.
You should also note that fruit juices are not a substitute for fruits – fruit juices are usually stripped of all the fruit fiber, and half the benefit of the fruit is therefore lost. At the same time, remember that adequate water intake is essential for a normal stool. Drinking a lot of water and consuming high fiber meals should treat most cases of constipation