What is Fiber and Benefits of Fiber Rich Diet:
Fiber is a type of carbohydrates that is present in the cell walls of all plants. Fiber has two types.
Dietary Fiber: Fiber Rich Diet
Dietary fiber is available in wall of plants. Dietary fiber helps to reduce type 2 diabetics. fiber intake makes human cells more sensitive to insulin. insulin is a hormone that helps cells to utilize sugar glucose and results in producing energy for the daily human activities. It is proved that fiber rich foods helps to regulate sugar levels.
How to control Cholesterol with high fiber diet:
There are two types of cholesterol (LDL Cholesterol – Bad Cholesterol) and (HDL Cholesterol – Good Cholesterol). Human body produces both types of cholesterol and fiber rich diet reduces the level of Bad cholesterol the LDL cholesterol. This results in lesser blockage of arteries and reduced heart disease risk.
Other benefits of High Fiber Diet:
- Fiber improves the intestinal function and reduces the constipation.
- Fiber rich diet prevents constipation related hemorrhoids from occurring.
- Fiber will make your stomach full and let you feel that you have eaten already so you will not feel appetite and it will help you to reduce weight.
List of Fiber Rich Diets:
Good source of Fiber in whole grains:
- Oat bran
Good source of Fiber in fruits:
- Citrus fruit
Good source of Fiber in Legumes:
- Lima beans
- Kidney beans
- Navy beans
- Chick peas
- Black eyed peas
Good source of Fiber in Vegetables:
- Brussels sprouts
Best source of Fiber:
The best source of fiber is Flaxseed that is known as “ilsi ka beej” in Urdu and “ilsi k lado” is common Punjabi fiber rich diet. ILSI or Flaxseeds contains omega -3 fatty acids that is insoluble fiber and protects heart and nervous system. Flaxseeds also helps in lowering high blood pressure and prevents aortic valve sclerosis.
How much Fiber should be included in daily diet?
A young human being needs 28 grams of fiber daily to promote good health. Let’s say if you are eating 2,000 calorie diet, you should take 28 grams of fiber along with it. Including breakfast cereals that mostly have 10 grams of fiber will help in improving digestion and preventing heart disease.
Secondly, adding beans and vegetable salads and some glasses of orange juice in daily diet will improve stomach health.