Fiber Rich Foods

Fiber rich foods contain the basic nutrients that your body needs for strength and good health. Fiber, soluble and insoluble, is an essential dietary element in maintaining proper digestion and lowering cholesterol.  When fiber rich foods are prepared properly, they are low in trans fat, saturated fat and cholesterol, which can aid in weight loss and reduce the risk of heart failure, diabetes and certain types of cancer. The signs of aging can be reduced by eating foods high in fiber. There are many fiber supplements on the market, but they just aren't a good substitute.

A fiber rich diet gives you that full stomach feeling and you do not feel hungry as quick, which helps you in losing weight! The results are in, research conducted by Swiss scientists show that a fiber rich diet helps you lose weight by reducing your hunger.

All the studies have shown that fiber does reduce the risk of heart attacks. There are those that believe that a high-fiber diet is as important, or even more important, for prevention of heart disease than a low-fat diet. The indicators are so strong that the FDA ruled that companies can advertise how high fiber foods reduce reduce the risk of heart disease.

Found only in plant foods, fiber is composed of complex carbohydrates. Some of these plant foods have a greater amount of fiber than others. Some fibers are water soluble and others are insoluble. Most plant foods contain some of each kind of fiber, but some will have more of one than the other. We need both soluble and insoluble fiber in our diets.

What are the functions of insoluble fiber?

* It builds bulk and moves waste digested food through the intestines.

* It controls and balances the pH (acidity) in the intestines.

What are the benefits of insoluble fiber?

* It promotes regular bowel movements and prevents constipation.

* It moves toxic waste through colon in less time.

* It helps prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances.

What are the food sources for insoluble fiber?

* All green and dark green leafy vegetables such as green beans and collard greens.

* All fruit with skins and root vegetables with skins such as applies and sweet potatoes.

* Whole grain products, such whole grain breads.

* Whole corn

* Most seeds and nuts.

What are the functions of soluble fiber?

* It binds with non essential fatty acids to move them through the digestive tract.

* It prolongs stomach emptying time or transit time so the sugar is released and absorbed more slowly.

What are the benefits of soluble fiber?

* It lowers total cholesterol and LDL cholesterol (the Bad cholesterol), hence reducing the risk of heart disease.

* It regulates the blood sugar, which is good for diabetics.

What are the food sources of soluble fiber?

* Oats and oat bran.

* Dried beans or peas

* Most nuts

* Whole barley grain

* Flax seed

* Fresh fruits such as oranges and apples or dried fruits such as prunes.

* Vegetables such as carrots with the peel.

* Psyllium husk

The recommended intake of fiber is 25g to 30g per day. If you eat one slice of 12 grain bread it will provide 25g of daily fiber. Getting enough fiber is rather easy it only requires a little effort.

A well balanced diet that includes fiber rich foods such as unprocessed bran, whole-grain bread, and fresh fruits and vegetables can lessen the chances of constipation and heart disease. Drinking plenty of liquids and getting regular exercise, along with fiber rich foods,  promotes intestinal activity.