8 remarkable things that happen when you eat enough fiber
- Dietitian.Lauren Hmede
- Feb 6, 2019
- 2 min read
When it comes to high quality carbs we remember fiber which is the all-important non-digestible component of plant food. When it comes to consumption, people always choose processed-refined carbs over whole grains food.
Fiber remain the same structure in the gut so they promote satiety and as a result lower intake will happen and weight loss will be achieved, moreover fiber excrete bile so lower cholesterol level, in addition fiber hs low glyceamic index so small raise in blood sugar will occur.
Considering fiber types, we have two:
Soluble fiber dissolves in water to form a thick gel-like substance in the stomach. It is broken down by bacteria in the large intestine and provides some calories. It can be found in beans and peas, fruits, oats (like oat bran and oatmeal), nuts and seeds, vegetables, and more.
Insoluble fiber does not dissolve in water and passes through the gastrointestinal tract relatively intact and, therefore, is not a source of calories. It can be found in fruits, nuts and seeds, vegetables, wheat bran, and whole grain foods (such as brown rice and whole grain breads, cereals, and pasta).
Some fiber food:
High fiber bran ready-to-eat cereal: 1/2 cup serving – 9.1 to 14.3 grams Cooked navy beans: 1/2 cup serving – 9.6 grams Canned chick peas: 1/2 cup serving – 8.1 grams Fresh pear: Medium size – 5.5 grams Avocado: 1/2 cup serving 5.0 grams Green peas: 1/2 cup serving 3.5 to 4.4 grams Raspberries: 1/2 cup serving 4.0 grams Baked potato with skin: One medium – 3.6 grams Whole-wheat spaghetti, cooked: 1/2 cup serving – 3.2 grams Orange or banana: One medium – 3.1 grams
Basically, think whole grains, beans and pulses, vegetables and fruits – every day. A diet which also happens to be much better for the planet than plates full of resource-intensive animal products.
Fiber must be added slowly to your diet as adding too much fiber will lead to gas, bloating, and cramps.
Sources:
Comments