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Healthy Diet Plans >>
Fibres >>
High Fiber Diet |
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High Fiber DietFiber comes from plants and generally can’t be broken down or absorbed by the body.
A high-fiber diet is taken in foods that have full of fibers. There are numerous types of high fibers that exist and these are grouped into two general types—the water soluble fibers and insoluble fibers. Both are designed to promote good health.
Water soluble fibers, as the name entails, are high fibers that easily dissolve in water. These can be found in bran, dried beans, potatoes, oats, oranges, apples and grapefruit, and rye flour. When water soluble fibers form gel, it stays in the stomach longer and helps food absorption slowly.
Furthermore, it aids in the management of diabetes, high cholesterol level, and obesity.
Insoluble fibers, on the other hand, are high fibers that do not dissolve in water and can be found mostly in fruit pulp, wheat and corn brans, vegetable peel, nuts, and many fruits. These fibers produce softer and bulkier stools, thus, relieve constipation and prevent colon cancer.
Though these high fibers have one thing common in characteristic such as not being absorbed by the body, each type has their specific health benefits.
Some studies show that high fiber foods that come from beans, psyllium seed, oats, and fruit pectin may lower blood cholesterol level. Research suggests that only water soluble fibers are useful in lowering triglyceride levels. This fiber works by binding itself with the cholesterol. As a result, it can be eliminated upon bowel movement preventing it from recirculating and being absorbed in the bloodstream. Therefore, eating with high fiber foods protect against heart disease.
In addition, high fiber foods are rich in minerals, phytonutrients, and vitamins that are essential for overall health. Some people may be allergic to certain high fiber foods, but most are likely to improve good health rather than cause health problems. For example, a bean, which is a good source of soluble fiber contains special sugars that are poorly broken down will often lead to flatulence (gas). However, cooking beans with kombu (type of seaweed) or using alpha-galactosidase, an enzyme supplement, may aid in the breakdown of these sugars and help in the digestion process.
There are many beneficial effects high fiber diet can give to our body. There are no known long-term bad effects that may result from having a high fiber diet so why not indulge your body with this important breakthrough in nutrition.
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Dietary Fibers | Types of Fibers -
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