Benefits of a High Fiber Diet
Benefits of a High-fiber diet:
1. Constipation: When a bulky stool is passed through without any problem then automatically constipation doesn’t occur. And if the stools are watery and loose then also the fiber absorbs water and adds bulk to stool and solidifies.
2. Reduces Cholesterol level in Blood: Beans, Oats, Oat bran etc contains soluble fiber which might be useful in lowering the blood cholesterol levels. This is done by lowering low density lipoprotein and bad cholesterols.
3. Controls blood sugar: Diabetic patients have high sugar in their blood level. Soluble fiber slowly absorbs the sugar from the blood. Fiber diet is very much useful for the persons with type 2 diabetics.
Quantity of fiber per day:
For young and middle age men below 50yrs of age needs 38 gm of fiber diet. Similarly for the same age of women they need 25gm of fiber diet per day. 30gms of fiber diet is needed daily for men above 50 yrs and for women 21gm is needed daily.
Some suggestions to get High Fiber meals:
1. Eat a large amount of whole grains and whole grain products. Also eat more brown rice, barley and bulgur to get high fiber.
2. Making snacks with more and more fresh and dried fruits, low-fat popcorn and raw vegetables give good results with high fiber diet.
3. Take fruits like bananas, oranges, berries and apples which are good sources of fiber.
4. Eat more and more beans, lentils and peas in your daily balanced food to get high fiber to your body.
Nutrition facts:
Whenever you take well balanced diet then adequate amount of high fiber diet is obtained for the body. Studies say that certain dietary fiber absorbs the minerals like copper, magnesium, selenium, zinc and calcium. Though they absorb, it doesn’t make any harm when the adults take a balanced diet regularly.
Add Fiber in your diet as follows:
1. Avoid drinking the juice of an orange and simply eat an orange since the pulp contains the fiber.
2. Cook the potatoes without peeling since the skins of the potatoes also contain much nutrition.
3. Eat a whole fruit like apple. The seeds and the skin of a fruit give more fiber. Add much fiber food in daily diet to maintain the health.
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