Everyone of us has heard about the need for enough fiber in the diet. But few people understand the importance of dietary fiber. Fiber is important because it has an influence on the whole digestion process.
Fiber slows down the eating process. Because of fiber we have to chew the food more, and fiber contributes to a feeling of being full, which actually prevent obesity from overeating.
Fiber gives us a greater satisfaction of eating food.
Fiber slows digestion and absorption of glucose. Sugars enter the bloodstream more slowly, which results to a more constant level of blood sugar.
Substantial amounts of fiber are contained in foods such as:
- Natural cereals
- Whole-grain breads
- Beans
- Fruits
- Vegetables
- Nuts
There are two main types of fiber, and they have different effects on our body:
- Insoluble fiber is mainly consists of plant cell walls, and it cannot be dissolved in water. It has a good laxative action.
- Soluble fiber is consists of polysaccharides and it does dissolve in water. It has a beneficial effect on body chemistry, such as lowering blood cholesterol and blood sugar levels.
Obesity is the most common form of malnutrition in 21st century and is a factor in the two foremost causes of death - heart disease and cancers. Any food that helps people limit calories is desirable.
Fiber keeps stool soft and keeps the contents of the intestines moving.
A good diet should contain approximately 25 to 30 grams of fiber a day. Most of us eat less than half.
Bran has the highest fiber content - about 25% to 45%.
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