Fiber is one of the foods you should eat every day. Especially since you can find it in many healthy foods, and it provides many benefits for the body. If your goal this year is to implement a much healthier and more balanced diet, with fiber you can do it easily.
What are the types of fibers and in what foods can I find them?
Fiber is found in most of the foods we eat at home, however it is one of the substances that the body does not absorb or break down, unlike proteins, carbohydrates and fats. Fiber travels freely from the stomach to the small intestine and colon until it is expelled by the body.
Fiber can be classified into two large classes: soluble and insoluble. And we can both consume them daily without any problem.
This type of fiber is the one that dissolves easily with water, in order to form a gelatinous substance. This type of soluble fiber helps reduce and stabilize cholesterol and glucose levels in the blood. And we can find it in foods such as: beans, apples, carrots, barley, and peas, among others.
Insoluble fiber is one that is not dissolved with water, and helps you to facilitate the movement of substances and foods through the digestive system. Increases stool size and prevents constipation. Cereals are rich in fiber, as well as whole wheat flour, nuts, vegetables, potatoes, and wheat bran, among others.
What are the health benefits of fiber?
A high fiber diet brings numerous health benefits, especially for those looking to maintain a balanced diet and burn fat. Fiber helps the body regulate itself much better, improving digestion and preventing problems in the stomach and intestines. Other benefits are:
- Normalizes and improves stools
Fiber is ideal for normalizing bowel movements, preventing diseases such as diarrhea. It makes it much more voluminous and consistent. Making the chances of constipation nil. For this kind of downside, fiber can do wonders for you.
- Maintains good intestinal health
A diet that is rich in fiber helps reduce the risk of hemorrhoids in the colon and protects us from developing diverticular disease. In the same way, a fiber-based diet reduces the risk of adult colorectal cancer. Since fiber is fermented in the colon, protecting it from many harmful toxins.
- Lowers cholesterol in the body
Soluble fiber helps lower cholesterol levels. This is the fiber that we find in oats, bran or flaxseed. And incorporating it into our daily diet will bring cholesterol levels back to normal.
- Control blood sugar levels
Fiber is highly recommended for people suffering from diabetes. Since this slows the absorption of sugar in the blood, helping to level the values.
- It helps you lose weight
Especially for pregnant women who want to lose weight, fiber can become your best ally. Since fiber makes you feel more satisfied by eating less.
What are the healthy foods that have the most fiber?
If you have already convinced yourself that fiber is ideal for you and your health, you should know the foods that have more fiber to implement them in your daily diet.
- Vegetables and legumes
- Chard, raw carrot, spinach, lettuce.
- Potatoes, sweet potatoes with the skin.
- Asparagus, mushrooms, beets, turnips, pumpkin.
- Broccoli, artichokes, green beans, pumpkin.
- Lentils, black beans, kidney beans, Chinese beans, lima beans, chickpeas, peas, red beans.
- Sunflower seeds, pecans, almonds, walnuts, pistachio.
- Dried fruits.
- Oatmeal or Farina.
- Whole meal bread.
- Integral rice.
- Shredded wheat.
- Puffed wheat.
- Whole wheat bread.
- Whole wheat pasta.
If the diet is balanced correctly, you will realize all the benefits that your body will have that will be reflected quickly.