Soluble fiber mixes food into a gel-like material and absorbs water in the intestines. Soluble fiber helps reduce glucose and cholesterol levels, as it affects absorption rates by slowing the passage of food through the digestive system. There are several foods rich in soluble fiber like peas, apples, citrus fruits, beans, oats, carrots, and barley. In addition to benefits for health, the fibers help to lose weight. Because research shows that the fibers stay longer in the stomach, they swell and absorb water which gives the body a feeling of satiety for more time. Choosing high fiber diets also tends to stay full longer. If you want to eat high-fiber foods with high-fat foods, fat absorption will be reduced. So to absorb fewer calories, try increasing your daily fiber intake.
Insoluble fiber is the type of fiber that increases the regularity of fat and toxin in the digestive system. They are very beneficial for constipation and irregularities. This type of fiber can be found in whole grains such as whole wheat flour, wheat bran as well as nuts, and many vegetables.
What is your daily fiber requirement?
On average adults should consume about 35 grams of fiber a day. For children, the quantity varies because to know the exact quantity it is necessary to take the age of the child and to add five. For example, a four-year-old would need 9 grams of fiber a day. In general, a high fiber food contains at least 5 grams of fiber per serving or even more. Those who are a good source of fiber have not less than 3 grams of fiber per serving.
Whole grains, vegetables, and fruits, dried beans, and peas are very rich in fiber. Refined or processed foods have a lower fiber content such as white bread, fruit juice, and whole-grain cereals … because grain refining removes the outer layer of the grain that is the richest in fiber. Reduces the amount of fiber it contains. If you remove the skin from fruits and vegetables, their fiber content will be very reduced. If you want to lose weight, eat the whole fruit with your skin because it’s a lot healthier than drinking the juice of the fruit. A cup of apple juice, for example, contains about 116 calories with fewer nutrients, while an apple contains only 75 calories with a lot of nutrients. Plus, if you eat the whole fruit, you get the filling effect that fiber gives you. Fruit juices with nectar and which contain pulp are richer in fiber than regular juice.
Fiber: Healthy alternatives