The Benefits of Fiber-Rich Foods
Fiber is a term for indigestible carbohydrates. Dietary fibers which are absorbed by the body add bulkiness to the stool making it easier to move the weights throughout the intestines. These dietary fibers can’t be absorbed by our body, because they can’t be broken down by the body’s digestive enzymes.
The importance of fiber intake is very essential in aiding the digestion process of our body. There are types of fiber which can bind water that helps in creating a softer form of stool making its pass through the colon easier and faster. Numerous diseases that can potentially affect the digestive tract are reduced when stool are passed through the digestive track rapidly without any problems encountered.
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Lacking adequate amount of
fiber in your diet may cause a painful condition which is called fecal impaction. Fecal impaction which is often followed by extended periods of constipation is a mass of hard and dry stool, which can’t be forced down by a normal way of bowel movement. This will be experienced frequently once your consumption of dietary fiber is inadequate. Most laxatives are concentrated sources of fiber. Laxatives are used to treat fecal impaction and constipation.
Here are some foods which are great sources of fiber; fresh fruit and vegetables, cooked dried peas and beans and oat bran. Some of the processed fiber foods are high in salt, fat and sugar content, that is why you should be careful in consuming false pretenses fiber products.
Fiber have two main types, these are soluble fibers and insoluble fibers. Soluble fibers such as guar, mucilage, carrageen-an, gums, pectin and oat bran, can be dissolved in water and certain liquids. Some of the insoluble fibers are lignin, cellulose and hemi-cellulose, these types of fibers can’t be dissolved in water.
Sudden large amounts of fiber consumption can cause severe stomach cramping, diarrhea and bloating. Gradually adding fiber to your diet is the best approach when you want to include fiber in you diet. Eating small portions of fiber rich foods is the best way to do it. Try to prepare your everyday meals with a portion of dietary fibers. Once you are used to a certain amount of fiber for your healthy consumption then you can start to add other fibers as well.
The recommended daily allowance (RDA) of
fiber intake is not officially stated. Nevertheless, nutritionists are suggesting 25 to 35 grams of dietary fibers every day should be sufficient enough. Try eating varieties of food with high content of dietary fibers. Read the labels of your food and find out the specific amount of fiber that food has if you want to monitor your fiber intake. You should rely on fiber supplements alone. Eating real foods with real contents of dietary fiber will be more beneficial to your heath. High fiber consumption in your diet will prevent you from having constipation or fecal impaction, decreases your risk of acquiring colon cancer and other colon diseases. It is also good in protecting you from high blood pressure diabetes and heart diseases.
