Dietary Fiber is an important part of our daily meal. Oftentimes, we do not have the time or we do not plan to include these important fibers in our daily meals.
Diet that includes sufficient amount of fibers is not only healthy for our body; it can also curb unwanted appetite and desires to help you lose unwanted pounds.
The Academy of Nutrition and Dietetics recommends 25 grams of dietary fiber a day for adult women and 38 grams of dietary fiber a day for adult men.
For the purpose of weight loss, fibers act as a pre-biotic and cleanser, supporting the body's metabolism and gastrointestinal system, then aids in weight loss.
To keep our internal digestive and cardio-vascular systems healthy, we need to include dietary fibers in our daily meals.
As a food, fiber has been shown to:
- Support and promote the body's metabolism
- Support and promote healthy cholesterol levels
- Support and promote healthy blood sugar levels
- Support and promote digestive health
- Reduce the feelings of hunger and food cravings
Fiber works as an important anti-aging supplement for our body
It can be difficult to consume the recommended daily grams of dietary fiber with most people consuming an average of 15 grams a day.
Eating natural fruits and vegetables, you can get the recommended grams of fiber but you will need to eat amounts that can give you unwanted calories and sugar.
We need to consume a balanced ratio of both soluble and insoluble fiber in our meal. A balance ratio of dietary fiber in our meal supports and promotes our body's metabolism. Supplements available in the market mainly consisting of soluble fiber made of cheaper fiber products. We need to eat food with fiber contents without a lot of calories and sugar that contribute to weight gain.
There is a difference between soluble and insoluble fiber in how it works in our system. Soluble fiber acts a sponge and low slows down the rate of how food is consumed. This helps us feel full longer. Insoluble fiber is like a broom. It helps move food and liquid components through our system, helps constipation and helps speed up the removal of toxins in our body.
It is best to eat super-coarse grains a good example of are long-grain wild rice, buckwheat, or quinoa, as well as beans and nuts.
Most food that claims to be "whole wheat" or "high fiber" mostly contain a good amount of sugar and is devoid of nutritional elements. We should as much as possible, stay away from them.