If you are trying to create a healthy diet for yourself, you cannot overlook the importance that fiber will play. The main benefits youâ€™ll receive from dietary fiber include improvements in the cardiovascular and digestive system along with providing a high degree of satiety.
Unfortunately, in todayâ€™s world of overconsumption of processed foods, a high fiber diet is hard to come by. Here are the top facts about fiber you need to know.
Promotion Of A Healthy Digestive System
Fiberâ€™s primary role in the body is going to be to help promote a healthy digestive system. It does this by helping to keep the intestines in proper working order and prevent the accumulation of cholesterol along the lining.
Lowering Your Bad Cholesterol Levels
Another thing high fiber foods will do, is help to decrease the level of LDL cholesterol thatâ€™s seen in the blood. They do this by binding with the dietary cholesterol you take in while itâ€™s in the small intestine and then removing it from the body.
Therefore, a high fiber diet can be a very good defense against the heart disease.
Fiber And Weight Loss Women who are consuming high fiber diets on a regular basis generally maintain a much lower weight than those who donâ€™t, simply because they typically consume fewer total calories as a result.
Because it takes fiber a long time to be digested by the body, this means you will stay feeling fuller longer than if you would have done without it.
Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is absolutely essential for weight loss.
Getting Enough Fiber
Itâ€™s recommended, when it comes to being sure you are getting enough fiber in your diet, to try and average 14 grams per 1000 calories you eat. Most women will have diets consisting between 1500 and 2000 calories, depending on your body weight and activity levels, so that will translate to 21-28 grams of fiber total.
Increase Your Intake Slowly
Be sure that if you have not been eating much fiber in your diet at all in the past few months, increase your intake slowly.
If you go from eating very little fiber a day to getting a very high dose, you will likely suffer from extreme digestive upset and will not feel well at all.
Try and increase the consumption over the period of a few weeks to ease this process.
Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down the by the body. Sources to try and aim to consume include oat bran, oatmeal, beans, peas, rice bran, barley, and fruits.
Insoluble fiber, on the other hand is not digested by the body and rather, helps to slow down gastric emptying, causing that increased satiety effect discussed above. This is what will provide the biggest benefit when it comes to weight control for you.
Good sources of this type of fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples.
So, be sure you do not overlook the importance of fiber in your diet. If you do get your consumption levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how you look as well.