Can you imagine life without food?
Due to some unavoidable reason, you may have often skipped breakfast or lunch but it goes without saying that the life without food is next to impossible.
Food is the source of energy that the body requires and without food the body will not in functioning condition. But have you ever thought about the nutritional values of food before intake?
Well, many of the people take care of their tongue and relish food items just for the sake of taste and satiating their appetite.
Every food item that you consume has its negative or positive effects on your body system. You may have often thought of several vitamins and minerals and their effects on your body.
But have you ever pondered over the pros and cons of fiber?
You may have consumed the food high in fiber, and yet you may be unaware of it. As an educated and well-informed person, you should be certainly aware of the benefits of fiber and the sources you can obtain from.
There are several food sources that can render you different types of fiber. The list of such food items is endless, and some foremost ones are berries, vegetables like Brussels sprouts and broccoli, onions, sweet potatoes, green beans, peas, cauliflower, almonds and chia seeds, etc.
Till date, you may have consumed uncountable numbers of food items. But have you ever spent a little time to ponder over the food items that can render you fiber in high amounts?
Well, there are various food items that give you fiber and here are some prominent food items that are rich in fiber:
Nuts are well known for their fiber contents in them.
Almost all the nuts render fiber but certain nuts like walnuts, pecans and almonds, etc. are considered to be foremost nuts that are rich in fiber. The nuts are of course the part of the regular diet of people, but not all are quite attentive towards it.
Munching nuts may not instantly fill your stomach, but it is worth remembering that nuts are not always meant to dismiss your hunger but to render you the required protein in your body.
Not to panic if you do not consume enough of these nuts. The task that lies ahead of you now is that you start consuming sufficient amounts of nuts so that you attain an ideal health.
2. Brown Rice
Brown rice is neither very expensive nor very rare and yet not all are aware of the fiber that it contains.
You may not like to have brown rice on a regular basis, but you should know that it is one of the great sources of fiber.
You may not consume it as a part of your daily diet, but it is advisable that you render it its due respect at least once or twice a week.
Be it the raspberries, gooseberries, blueberries, blackberries or any other berries; they are all full of fibers.
Berries are not the part of regular diets of the people, but there are people that honor it as the part of their regular diet.
Different types of berries are found all over the world and there is no reason anyone should not take the benefits from them.
Be it the black or lima beans; they are all rich in fiber.
If eating means to you just to diminish your hunger, it is the time that you become conscious of your health and start respecting the beans as the part of your regular diets.
Broccoli not only appears beautiful but also, it contains the elements that are very beneficial to your body. They are considered to be one of the best sources of fiber that contribute a lot to attain optimal health.
6. Chia seeds
Chia seeds may look small in appearance, but they have the upper hand over several food items that look bigger and beautiful.
Peas and especially frozen peas contain high amounts of fiber. If you consume a cup of peas on a regular basis, it can fulfill all the requirements of fiber in your body.
Not all people are aware of the peas having such beneficial fibers in them. Again, you need to be aware that food is the fuel of your body and unless you have a balanced diet; it is difficult enough to maintain the ideal health.
Other food sources of fiber
The list of the food sources that render fiber does not end here. The number of such food items is listless and lentils, artichokes, Brussels sprouts, avocados, pears, bran flakes, whole wheat pasta, pearled barley and oatmeal, etc. are all rich in fiber, and there is no reason you should not make good use of them.
Benefits of Fiber
Like every other vitamins and mineral, fiber also plays very significant role in maintaining good health. From digestive system to the working of your heart, fiber is crucial.
There are several benefits of food high in fiber, but it is a herculean task to list all of them. Here are some prominent benefits that are worth noting:
1. Prevention of Constipation
The people suffering from constipation know how problematic the disorder is. Very often you feel like visiting the washroom, but you feel quite uncomfortable if you are sitting in the office among other colleagues.
The gas released by the people suffering from constipation can cause abominable discomfort in people around. It also happens that such patients suppress the gas forcibly for the fear of being the laughing stock.
The fibers and especially the insoluble fibers prevent the disorder of constipation and boost the overall health of the body.
2. Strengthening the overall digestive system and immune system
The immune system is known as the guarding soldier of the body. The health bacteria called probiotics contribute a lot in improving the overall digestive system. They produce certain digestive enzymes that catalyze the metabolism.
The improvement of digesting power directly results in reinforcement of the immune system of the body. Also, the allergic condition can be brought under control to a great extent. Intake of food high in fiber is, therefore, a must.
3. Reducing the risk of diverticulitis
The painful condition in intestines is known as diverticulitis. The healthy fiber and particularly the insoluble fiber can diminish the chances of diverticulitis to a great degree.
The rupture and infection in the stomach can not only create unbearable pain and discomfort but also negatively affect the digestive system.
Fiber cures such undesirably unhealthy conditions and also it prevents the occurrence and recurrence of it.
4. Lowering the risk of duodenum ulcers
Duodenum ulcers cause irritation and inflammation. Intake of food items rich in fiber are considered to be the best and permanent medicine for duodenum ulcers.
5. Controlling irritable bowel syndrome
Irritable bowel syndrome can be brought under control by the proper intake of food rich in fiber. But one should be cautious as the fiber in some food sources such as the high-fiber in wheat bran can worsen the condition.
6. Accelerates the weight loss process
Many of the people when feel that they are going out of shape, they become quite conscious towards their weight and commence physical exercises and workouts.
But as the physical activities use calories in the body, the eating capacity of the people increases. It makes them even fatter. Intake of food high in fiber can make them full and for a longer period they do not feel hungry.
As a result, the amount and frequency of the consumption of food de-escalate resulting into faster weight loss.
7. Lowers the blood sugar
The excess absorption of sugar may land you into the problems of high blood sugar. The faster breakdown of carbohydrates causes the increment in the absorption of sugar.
The fibers and particularly the soluble fibers slow down the process of carbohydrate breakdown and thus spontaneously the permeation of sugar in the blood comes under control.
8. Enhances Heart Health and de-escalates heart stroke
Various studies and researches show that the intake of food high in fiber directly affects the health of the heart. It not only enhances the heart health but also de-escalates the chances of heart stroke.
The fibers obtained from the food high in fiber such as oats, beans, and oat bran, etc. lower the blood cholesterol, the excess of which leads to the malfunctioning of heart.
9. Low risk of hemorrhoids
Fiber regulates the blood vessels and acts as a vital element to lower the risk of hemorrhoids.
10. Diminishes kidney stone disorder
The fiber vitally controls and regulates the blood sugar. High blood sugar is considered to be the catalyst of kidney stone disorder. Also, the gallstone problems are known be brought under control by taking the food high in fiber.
11. Boosts skin health
Skin is one of the most conspicuous parts of the body, and any abnormality on the surface such as acne in the skin snatches anyone’s comfort and peace.
Fungus and yeast often cause acne. Psyllium husk, a kind of fiber is very much helpful in removing the fungus or yeast from the body and thus prevents their excretion through the skin which leads to rashes or acne. The health of the skin in this way gets a great boost.
Types of fibers
Broadly speaking the fibers are of two types, namely soluble and insoluble fibers.
These two basic fibers can be further extended into various forms like cellulose, lignin, mucilage, pectin, gums, polydextrose, psyllium, resistant starch and wheat dextrin etc.
Which fibers should you obtain from different food sources?
There are various sources of food high in fiber that render divergent fibers.
All the fibers are useful in the promotion of one’s health, but it is wise to intake the food sources that can provide you the required fibers. Here is a brief guide to the food sources and their health benefits:
Cellulose can be very helpful for lowering the risks of diverticulitis and constipation. It also helps in weight loss. It is usually found in the food sources like bran, whole grains, whole wheat, nuts and brown rice, etc.
Pectin and Gums
Pectin and gums are useful in lowering the blood control and regulating the food tract in the intestines. Seeds, fruits and berries, etc. are the natural sources of food high in fiber.
Psyllium is found in husks of plantago ovata plant and rushed fruits etc. The problems of cholesterol and constipation can be reduced by the use of this fiber.
If you wish to manage your weight, you can get great benefits from resistant starch.
Legumes, oatmeal, and raw bananas are the sources of food high in fiber and the people desiring to keep the weight under control can harvest the benefits from these food sources.
Lowering cholesterol and reducing the risks of coronary heart diseases, wheat dextrin is found in wheat starch. It is also added in many of the processed food items.
Lignin promotes heart health and immune system of the body. It is normally found in various sources of food high in fiber such as rye, flax and vegetables like broccoli, cauliflower, green beans, peas, Brussels sprouts and sweet potatoes etc.
Fibers are very essential to maintain good health. Not only do the fibers strengthen your inner self but also the increase the charms of skin. Food high in fiber should therefore be the unforgettable part of your daily diet.