Why Eat More Fiber?
Consumers nowadays are encouraged to consume more fiber. This is due to the evidence that inadequate levels of fiber in the diet may lead to a number of diseases. Common one of these diseases is obesity, constipation, diabetes, and colon cancer. All these diseases are life-threatening.
Eating high animal fat is liked to increase the risk of colon cancer. Colon cancer is however protected against by high consumption of fiber. This is done by speeding up the passage of food through the digestive tract, thus prolonging the period of exposure of the cells to brokers in food.
How does fiber help prevent constipation and hemorrhoids? Insoluble fibers hold much water from the colon (large intestine), thus providing bulk that excites the muscles of the digestive tract so that they can keep their wellbeing and tone. Waste products can easily move through the colon for excretion by so doing.
Fibers bind cholesterol to remove them from the body together with feces and chemicals and inhibit the production of cholesterol in the body in addition to improving the clearance of cholesterol in the blood. The result of this is that the risk of heart diseases such as atherosclerosis is lowered.
Eating high fiber diets help reduce the chance of diabetes (diabetes generally increases the risk of coronary heart diseases). Fiber fights or averts the chance of diabetes by reducing insulin secretion consequently delaying glucose absorption and improving blood glucose tolerance. Fiber lowers the energy density of the diet consequently reducing the risk of obesity.
Forms of Fiber
Fiber has two kinds which are; soluble fibers and insoluble fibers. Both of these forms of fibers help prevent many diseases. Insoluble fibers include fiber types and do not dissolve in water. If placed in water, soluble fibers, on the other hand, dissolve or swell. They comprise fiber types like gums, pectin, and mucilage.
Sources of Fiber
Sources of insoluble fibers include fruit sources such as bananas, apples, pears, pears, and strawberries. Vegetable sources are root vegetables lettuce, cauliflower, cabbage, and berries. Other resources are wheat bran, brown rice, seeds, plums, rice bran, nuts, corn bran, beans, whole wheat, and cereals.
Fruit resources of fibers are pears, apples, oranges, citrus fruits, and grapes. Other dietary sources include apricots, sweet potatoes, legumes, barley, corn, potatoes, prunes, oatmeal, oat bran and vegetables such as broccoli, carrots, and cabbage.