Foods give us the energy we need to stay active, but what we eat matters a lot. A majority of what we eat daily consists of carbohydrates; it is as if we care less about nutrient-dense foods like fiber. To shock you, you need fiber-rich foods to help regulate blood sugar levels and promote a healthy heart. How can you get enough fiber in your diet?
Fiber is a vital part of a healthy diet; however, many people do not know the health benefits. There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and helps to regulate blood sugar levels and lower cholesterol. Insoluble fiber does not dissolve in water. They do not change when they pass through the digestive system.
Are you in need of better digestion or better overall gut function? It is as simple as focusing on adding more fiber to your diet. These superfoods are not only delicious but are also very effective in the digestion process.
Human body enzymes do not break down fiber, a type of carbohydrate, for digestion. Fiber does not get digested in the human body but simply remains in the gastrointestinal tract as it assists in facilitating bowel movements and has a positive effect on the friendly bacteria in the gut.
Most nutritionists suggest that foods rich in fiber are essential in the dieting process, and for good reason. These food items, which include vegetables, fruits, whole grains, and legumes, not only supplement the body with the nutritional benefits but also assist in bowel movement.
Insoluble fiber does not dissolve in water; they allow easy passage of waste through the intestines. This can prevent constipation and ensures that the body has regular bowel movements.
However, it is not only on constipation that fiber foods are effective. These foods also help in supplying the essential nutrients required to nourish the good bacteria in the gut. These bacteria ease digestion, nutrient absorption, and short-chain fatty acids needed in the gut.
What Is The Role of Fiber In Your Diet?
1. Promote Bowel Movements
Soluble fiber works as a prebiotic that enhances the growth of good bacteria in the gut, while insoluble fiber assists in easing bowel movement to avoid constipation. One of the ways people can improve their digestive health is by including more fiber-rich foods such as fruits, vegetables, and whole grains into their diet.
2. Weight Management
Aside from that, healthy diets, such as those containing fiber, improve gut health and also help in weight loss.
Foods like fruits, vegetables, whole grains, and legumes are low in energy density but high in nutrients. This makes them a perfect choice for anyone who seeks to either lose or maintain their current weight. In addition, the body takes time to digest foods rich in fiber, this makes you feel full for a longer time.
3. Lower Cholesterol Levels
Foods high in fiber can also reduce our LDL cholesterol, also known as “bad” cholesterol. This is done through a process called binding, where fiber forms a bond with cholesterol in the small intestine to minimize its re-absorption into the bloodstream. Consequently, fiber aids in controlling cholesterol levels and thus assists in preventing heart disease and stroke.
Besides, fiber-rich foods help get rid of bile acids, which are produced in the liver. This process stimulates the liver to use more cholesterol to produce new bile acids, thereby lowering cholesterol levels.
4. Controls Blood Sugar Levels
For example, when we eat fruits and vegetables, whole grains, and legumes, these foods take a longer time to break down, thereby eliminating the chance of a rise in blood sugar levels.
Reducing the rate at which sugars are absorbed into the bloodstream, fiber regulates the fluctuations in blood sugar levels. This is important for people with diabetes or those who are prone to developing type 2 diabetes. Fiber intake has been linked with better glycemic control, according to studies, which means that consumption of foods containing fiber can prevent diabetes complications.
How To Increase Fiber In Your Diet
Are you interested in adding more fiber to your diet but are not exactly sure how? Here are five tips that could help you improve your overall health:
1. Add more fruits and vegetables to your diet
One way to increase the intake of fiber is by including more fruits and vegetables in your diet. That is why increasing the amount of fruit and vegetables would be very helpful in following a healthy eating plan. Apart from making the meals more appetizing, adding different fruits and vegetables provides the body with various nutrients.
Berries, apples, pears, broccoli, carrots, and sweet potatoes are good choices because they contain a lot of fiber and are rich in vitamins and minerals. There is nothing wrong with trying out various types of fruits and vegetables so that you do not get bored with your meals while at the same time get the nutrients in them.
2. Choose whole grains over refined grains
There are whole grains and refined grains. You should choose whole grains over refined grains. If you don’t know the difference, check the labels and select foods that have whole grains. This ensures that you get the optimum value of fiber and nutrients from grains.
It may not be easy at first to get accustomed to substituting refined grains such as white rice, pasta, and bread with whole grains; however, it is only a matter of time.
3. Try nuts and seeds
Almonds, cashews, peanuts, are healthy nuts you should include in your snack list. Not only do they have good fats and proteins, but they also have a high value of fiber required for proper regulation of bowel movements.
Among nuts, almonds, chia seeds, and flaxseeds are especially good as they contain loads of fiber. They are crispy and have a distinct peanut-like taste, which makes them ideal for snacking on during the day. I’d suggest that you use them to garnish yogurt, mix into oatmeal at breakfast, or even add to salads.
While it will help your weight-loss efforts, nuts, and seeds have other benefits as well. From managing cholesterol status to enhancing cardiovascular health, eating these nuts can improve your health.
4. Add Legumes
Legumes are nutrient-dense foods filled with fiber and plant-based protein. Don’t believe me? Why not try a black bean brownie or a chickpea cookie? Whatever you do, do not underestimate the versatility of this food group. But the most important thing to know about these legumes is that they are budget-friendly.
5. Include Fiber Supplements
Not getting enough fiber from the food, so why not take a fiber supplement? Some supplements, like psyllium husk, inulin, or methylcellulose, that are in powdery form can be taken in liquid mediums like water or blended in smoothies. However, it is recommended that you take fiber-rich foods in their natural form since they contain other nutrients that are also useful to the body.
6. Drink plenty of water
When adding more fiber in your diet, do not forget to also drink enough water to avoid constipation. Fiber is more effective when it swells in the digestive system and changes its texture to something like a gel in the colon. Try to consume as much as eight glasses of water daily, and even more, if you are physically very active or if you’re in a hot climate.
Common Misconceptions About Fiber
There are certan myths about fiber, unfornately, many take it to be true. They are as follows:
1. All fibers are equal
A popular myth about fiber is that all fiber foods are equal. What they fail to understand is that all fibers are not the same; it is a misconception. In reality, there are different kinds of fibers, all of which have their own benefits.
2. High-fiber diets are only for digestion
Although fiber is essential in helping the digestive tract maintain bowel movement, the benefits of fiber do not stop at the stomach. Fiber assists in reducing cholesterol and stabilizes blood sugar levels. In addition, a diet high in fiber decreases the chance of developing chronic diseases like heart disease and stroke, as well as certain types of cancer.
3. Fiber causes bloating and gas
Ha, the old wives’ tale that took hold of people’s minds and said that fiber causes bloating and gas. Enough already; it is time to clarify things: fiber is one of the most effective methods of dealing with bloating and gas.
Of course, if, for some reason, you start consuming more fiber-rich foods than you usually do, your bowel may become a little upset. But that’s not the fiber’s fault; it’s your body trying to adjust to the new healthy diet.
Fiber is good for your belly and does not cause constipation, instead, it supports the food digestion process.
Fiber intake does not have to be a complex process; one just needs to ensure that they consume more fruits, vegetables, whole grains, and legumes in the meals they take. So, if you are preparing a meal plan, it is the right time to include fiber in your diet.
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