Foods can contain two types of fiber, soluble and insoluble.
Soluble fiber attracts water and turns to gel during digestion, making the digestive process are slow. The soluble fiber found in oat bran, barley, nuts, seeds, lentils, peas, and some fruits and vegetables.
Insoluble fiber is found in foods such as wheat bran, vegetables and whole grains. This type of fiber seems to speed the passage of food through the stomach and intestines and adds bulk to the stool.
But do you really know what are the benefits of taking fiber foods?
Here are six reasons why take fiber:
They help to prevent constipation as it accelerates the passage of food through the stomach and intestines.
It is ideal for all those who suffer from diabetes, because it helps maintain blood glucose levels, as foods that contain it are low glycemic.
It has been found that a diet rich in fiber helps control the sensation of heartburn and irritable stomach.
The fiber will help you control your weight. Not because foods that contain fewer calories possess, but for its satiating power.
If you have cholesterol problems, consuming fiber will reduce your cholesterol in blood, and therefore decrease the chances of heart disease can suffer as heart attack or angina.
Recent studies conclude that eating foods high in fiber prevents developing colon cancer.
You see, there are multiple advantages of taking foods with fiber.
Some of these foods that you can incorporate from now to your diet, but you’ve already done, are:
- Dried fruit (prunes, apricots, raisins … etc.)
- Legumes (lentils, garbanzos..etc.)
- Wholemeal bread
- Cereals (oats, wheat, rye, … etc.)
In closing, a daily intake of about 25g of fiber is recommended. In the next chart you can see the foods you should consume and their rations, to achieve the recommended daily intake.