Fiber is an amazing type of carbohydrate that can do wonders for your body. Unfortunately, it does not get adequate limelight as calcium, vitamin D and other nutrients. It not only keeps your digestive system working smoothly but also helps in weight loss and flushing out harmful toxins out of your body.
Unlike other foods, our body cannot digest fiber. It just creates bulk and passes through your digestive tract carrying out harmful carcinogenic elements with it. According to American Heart Association it is advisable to consume around 30g fiber per day.
There are 2 kinds of fiber – Soluble fiber that dissolves in water to form gel (oats, apples, rice bran, peas) and helps in lowering down blood cholesterol and glucose levels. Other one is Insoluble fiber that instead forms a bulk with water to move things fast in your digestive tract.
Here’s a list of few reasons how and why you should increase the intake of fibre in your diet:
Aids Weight Loss
A high fiber diet can help you control your body weight. As you now know that it is not digested by the body, it gives you a feeling of fullness thereby adding no additional calories to your system. This eventually reduces your total intake of calories thereby helping you to lose weight.
You can get adequate amounts of fibre from fruit and vegetables such as pears, oranges, broccoli, carrots, sweetcorn and cereals like oatmeal, pasta, wholegrain bread and barley to name a few.
Good Heart Health
Yes indeed soluble fibre acts as a best friend to your heart as it keeps you away from harmful cholesterol thus regulating your blood pressure. Soluble fiber aids to clear off the extra cholesterol deposited in your arteries and thus prevent heart diseases.
Apple and Oats are a good source of soluble fibre. You can make a sugarless smoothie out of it and consume it by adding dates instead which is a very great source of iron and you definitely won’t feel lethargic. Do not forget to add some amount of flaxseeds too which are a good source of omega 3 fatty acids is anti-inflammatory in nature.
Constipation is of the most common problem faced by people. Well, it isn’t so difficult to get rid of this. Just add more fibre to your diet. Try to include more amount of insoluble fibre as it helps to clear your colon effectively. You can consider including wheat bran, vegetables and whole grains
You can switch to brown rice instead of white rice. It has more amount of fibre and is more nutritious.
How Much Fibre is Too Much?
Too much of anything is toxic. If you consume too much fibre daily more than the recommended intake which is around 25 grams per day for women and 35- 38 grams per day for men, you might start experiencing abnormal bowel symptoms like diarrhoea, bloating or gas.
It gets difficult for your body to absorb like calcium, iron, magnesium, selenium and iodine if fiber is over consumed.
Therefore always remember – do not over consume a particular nutrient.
Hope you enjoyed reading the article and will definitely keep these points in mind.