We all know a few fiber-enriched foods, but do you know all the true benefits of fiber and which foods have the highest fiber content? Fiber is found in plant foods such as fruits, vegetables, whole grains, beans, nuts, and seeds. Fiber is not found in any animal products.
Fiber has many health benefits. It comes in two forms, soluble and insoluble. Both types of fiber prove beneficial to the body, but in different ways.
Some examples of insoluble fiber include wheat bran and whole wheat products. Insoluble fibers don’t dissolve in water. They tend to speed up the movement of food in the digestive tract. Insoluble fiber absorbs water, making stools softer and promotes regularity. They also can help prevent colon cancer.
Oat bran, beans, fruits, and carrots are examples of soluble fiber products. Soluble fiber is important to your body because it helps lower blood cholesterol levels. It also helps control blood-sugar levels in those with diabetes. Unlike insoluble fiber, this type dissolves and forms a gel in water. It also tends to slow the movement of food through the digestive tract, and doesn’t promote regularity, so it very important to eat a large variety of high fiber foods in order to get the benefits of both types.
You might be wondering what fiber has in relation with weight-loss. There are five main reasons that fiber helps weight-loss possible. The main reason is because most fiber-rich foods tend to be low in fat and calories. Fiber-enriched foods bind water, giving your body a feeling of fullness and increases satisfaction after meals. Fiber cannot be broken down, so it contributes basically no caloric value.
Foods high in fiber can slow down your eating pace because they usually take longer to chew than say, high calorie ice cream or buttery mashed potatoes. It takes about 10 minutes for your brain to register you are full, so this gives your stomach a chance to signal your brain.
When you are cutting calories it is easy to rob your body of important nutrients you need to function properly. Foods high in fiber such as whole grains, fruits, and vegetables are perfect because they are highly packed with nutrients.
When adding fiber to your weight-loss diet gradually increase the amount of fiber you eat. You must allow your body to slowly adjust to the extra fiber, adding too much too quick can cause irritations such as gas, diarrhea, and bloating. Also be sure to drink plenty of extra water through out the day to keep the fiber moving. Fiber helps prevent constipation by acting as a huge sponge in the colon, holding water and keeping wastes moving. If there isn’t enough water, fiber can block your digestive track, also known as constipation.
Limit fiber intake to about twenty to thirty-five grams a day. In excess fiber has been known to decrease the body’s vitamin and mineral intake. Don’t waste your time with fiber pills. Most fiber pills only contain a fraction of fiber compared to the amounts in foods. Extracting fiber from foods and putting in a pill may change the effectiveness it has on the body, and you are surely missing out on key nutrients found in high-fiber foods.