High Fiber Foods is a Key to Good Health
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High Fiber Foods is a Key to Good Health

The importance of a well-balanced diet never goes out of style. One of the most important components of a healthy diet is fiber. According to researchers, eating foods high in fiber is essential to good health and reduces risks of several diseases. Scientific studies continue to produce a new evidence to support the need to increase fiber in the diet.

The importance of a well-balanced diet never goes out of style.  One of the most important components of a healthy diet is fiber.  According to researchers, eating foods high in fiber is essential to good health and reduces risks of several diseases.  Scientific studies continue to produce new evidence to support the need to increase fiber in the diet.

A researcher in nutrition and dietary fiber defines fiber as "food carbohydrates" that is not digested or absorbed and which contributes to positive physiological functions in the body.

Classification of fiber

Dietary fiber is found only in plants.  Scientists classify fiber as "insoluble" or "soluble";  this refers to whether the fiber dissolves in hot water.  According to a medical doctor the largest amount of fiber in our diet is insoluble fiber.  This type of fiber provides texture to cereals, fruits, and vegetable.  Insoluble fiber helps bind water in more frequent and after bowel motions and less risks of contamination.

Soluble fiber is found in all fruits, some cereals (such as oats and barley) and legumes (dried beans, peas and lentils).  When we eat soluble fiber, it traps fatty substances in the intestines thereby helping to prevent their absorption by the body.  This thought be the reason that soluble fiber helps to lower blood cholesterol levels.  Soluble fiber also has beneficial effects on blood glucose levels.

The combined actions of insoluble and soluble fiber are important in helping maintain a healthy population of bacteria in our large intestines.  Fiber in the large intestine acts as a source of energy for these bacteria to use.  Fermentation of fiber in the large intestine helps promote the growth of more lactic-acid producing bacteria.  A predominance of lactic acid-producing bacteria helps to prevent the accumulation of toxic and disease-causing bacteria.

How much fiber?

Most health organizations agree that adults should consume between twenty and thirty grams of dietary fiber a day.  Increase fiber intakes is vital to good health.  There are many diseases or disorders frequently related to inadequate consumption for dietary fiber, these diseases include constipation, diverticulosis, diabetes, high blood cholesterol and cancer of the colon.

Coronary heart disease is a leading cause of death in most Asian countries.  The National Heart, Lung and Blood Institute has reported a direct relationship between blood cholesterol concentrations and premature coronary heart disease.  Dietary fiber, particularly soluble fiber, appears to lower blood cholesterol and may help to reduce the risk of coronary heart disease.  More research will be performed to determine what effect dietary fiber has on colon cancer risk.

                                           High Fiber foods

              Almond

              

              Peanuts, dry roasted

             

              Apples

             

              Cauliflower

                

              Fiber Foods List      

Total Dietary Fiber per 100 grams                

Cauliflower =2.2
Carrots, boiled = 3.3
Brown rice, long =1.8
Sweet corn, cooked =2.8
Potato, boiled, peeled =1.8
Peanuts, dry roasted =8.0
Almond, salted =8.8
Beans, baked, canned =5.0
Brown rice, long grain, cooked =1.8
white rice, long grain, cooked =0.4
White bread =2.3
Whole wheat =6.9
Prunes, dried =7.5
Banana =4.6 
Durian =4.4
Apples, raw with skin =2.7
Orange =2.7
Papaya =2.5
Mango =2.0
Pineapple =1.7

Source: 

            Anonymous, "Fiber Key to Good Health."  Condensed from Food Facts Asia, Woman's home companion 12 Jan 00

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Comments (4)

very informative article..thanks

Yep, gotta keep the plumbing working. Nice job!

Ranked #7 in Constipation

Thanks!

Thanks for sharing; I prefer natural remedies; good information.

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