THE IMPORTANCE OF FIBER

fiber importance
fiber_importance
Fiber containing foods

Fiber Importance is ignored by many! Fiber makes the world of our intestines go round. It is fiber that pushes out all the toxic waste that our body no longer needs and wants to eliminate. Without fiber, we get a “traffic jam” in the long highways of our intestines and colon, and this can stall our weight-loss goals and our general wellbeing. A colon that is backed up holds this toxic waste for days, months, even years, and this contributes to toxicity symptoms such as acne, bad breath, bloating, insomnia, etc.

Don’t be afraid of fiber-rich foods. Many dieters believe that eating “fat-free” foods and liquids will suffice in getting lean, but in truth you need fiber to get things going. Fruit and vegetables are fiber-rich, indeed, yet some fruits have more fiber than others. The same applies to whole grains. It’s good to know which foods have the highest fiber content to aid you when choosing what to eat to relieve constipation or a blocked digestive system.

HERE ARE SOME OF THE HIGHEST FIBER FOODS!

Raspberries
Pears
Flaxseeds
Chia seeds
Quinoa
Oatmeal
Barley
Split peas
Lentils
Beans
Artichoke
Broccoli
Green Peas
Brussel Sprouts
Avocados
Figs
Coconut
SOLUBLE AND INSOLUBLE FIBER

In the most simplistic sense, soluble fiber dissolves in water. Insoluble fiber doesn’t. But how these fibers break down (or don’t break down) inside your body differ, and each produces different health benefits.

Insoluble fiber prevents constipation and forms the basis of soft, bulky stool. Whole grain foods, dark leafy vegetables, fruit, nuts and seeds all contain insoluble fiber.

Soluble fiber, on the other hand, creates a gel-like texture in your gut when mixed with liquid in your digestive tract. This gel helps slow down your digestion. You’ll feel fuller longer, which is one reason why fiber can help you maintain a healthy weight. Soluble fiber also attaches itself to particles of cholesterol. As the soluble fiber passes through the body, it takes the particles with it, reducing overall cholesterol levels as well as the risk of heart disease. This explains fiber importance big time!

You can find soluble fiber in onions, bananas, artichokes, oats, apples and strawberries, psyllium and certain vegetables. These foods help the healthy bacteria that live in the lower gut reproduce, as they stifle the production of bad, disease-causing bacteria.

fiber_importance
Psyllium Husks

PSYLLIUM HUSK AS A FIBER SUPPLEMENT FOR LOW-CARB DIETS

To consider fiber importance, try psyllium which is used in weight control and for general intestinal health. It contains a spongy fiber that reduces appetite, improves digestion and cleanses the system, making it an excellent choice for healthy dieting. Psyllium can provide the fiber that is missing on low carbohydrate diets. Every 100 grams of psyllium provides 71 grams of soluble fiber (a similar amount of oat bran would contain only 5 grams of soluble fiber). Just take one or two capsules with a glass of water half hour before meals. The herb also provides a feeling of fullness that is helpful before meals. Psyllium is one of the simplest, healthiest and most effective herbs for weight control. For those simply wishing to improve digestion and intestinal tract health, a single capsule per day is all that is needed. Don’t forget the importance of fiber!

For more information, visit:

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

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