In The Venue

High fiber food- Secret for healthy living

Written by Jonathan Green

Are you obese and want to lose weight the healthy way?  It is not difficult to lose weight in the modern era considering high fiber foods available in the market. Scientists have done lot of research in dieting and have found out the simplest way of losing weight. You must know how to eat and what to eat. You can combine walking and light exercise daily. A brisk walk for twenty minutes each day will make you slim down. Never miss your breakfast.  All the night you were keeping your stomach empty and remaining in the same condition creates acidity. A fruit of high fiber content or a toast can do the difference. The food of high fiber content should contain at least 5 grams of fiber per serving.   Many people consume foods containing fiber content which satisfy only half the body’s needs. Legumes like dried  beans, vegetables like cabbages, fruits like apple and whole grains have high fiber content which is beneficial for the human body. High fiber food prevents constipation, manages weight loss and lowers bad cholesterol. Sugar and milk products can be avoided from your diet which causes inflammation. Avoid consuming fried foods and bakery items like Pizzas, burgers and even finger chips. They contain saturated fatty acids with bad cholesterols which mix with blood stream and form scales on the inner walls of blood vessels in the arteries. High blood pressure, hypertension and diabetes are the resulting diseases due to the intake high fatty food. Research has found that naturally occurring dietary fiber intake reduces weight more effectively compared to dietary fiber in supplements. Soya beans are rich in soluble fiber and can be consumed in the form of soya milk and soy milk products. Oats are rich source of dietary fiber and make a tasty meal. Rye, barley and chia can form components of your breakfast with high fiber content. Soluble fibers are found in the pulp of the plum and insoluble dietary fibers are found in the peel of the plum. Black berry, pear and rubus are rich in dietary fiber. Raw or half boiled carrots give maximum benefits of dietary fiber intake. Broccoli is a vegetable rich in fiber which has a good effect on metabolism. Spinach and quinoa contain high amount of soluble fiber. The skins of potatoes, onions and sweet potatoes are rich in dietary fibers and should be included while cooking. Increase of soluble fiber in the food has direct relation to a higher amount of nutrients. High fiber food helps in generation of fluids in the body that reduces craving for food by the individual. Fiber aids in metabolism of fat and prevents storage and deposition of excess fat in the body. Dietary fiber holds some of the carbohydrates for better absorption and assimilation. The blood sugar level is maintained by a higher fiber diet. Dietary fibers are responsible for the structure of the vegetable or the fruit. They are chemically cellulose, polysaccharides, gums and lignins. The human body digests all these fibers and absorbs as nutrients. The fibers cure the disorders of the colon and make it function better. Fiber is known as roughage and enables a wavelike movement of food inside the intestines. It expands the walls of the large intestines from the inside and prevents diseases of the colon. The waste passes through the colon with ease. Fiber absorbs several times more weight of water producing softer feces. Africans living in villages eat high fiber foods and therefore discharge the stools faster than the population in the urban environment. The softer and bulkier stool prevents constipation and avoids hemorrhoids. The harmful and toxic materials in the intestines are also cleared with the roughage and diseases are avoided. Irritable bowel syndrome and diverticulosis can be cured by intake of high fiber foods. IBS is the most observed disorder of the lower digestive tract in the people of urban society. It’s a combination of symptoms like diarrhea, constipation, bloating and spasm. Anxiety and emotional tension cause Irritable Bowel Syndrome. The best way to reduce these psychological effects, the person has to consume high fiber food. High fiber food can avoid colon cancer which is a popular disease in western society. Initially, a colon polyp in the shape of mushroom starts growing in the colon. It turns into a cancer due to prolonged neglect.         Excessive consumption of high fiber food binds and stops the absorption of some minerals like calcium, iron, selenium, magnesium, copper and zinc. To compensate for this deficiency, the person has to consume dietary supplements.       An adult is suggested to take at least 25 to 30 grams of fiber per day proportional to the intake of calorie. High fiber food absorbs water like sponge and creates the fullness feeling for the food consumer. Because of the high fiber content, the stomach reduces the speed of digestion and the intestines absorb more nutrients.

 

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