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Is High Fiber Food Important?
What is Fiber?
Fiber consists of the indigestible parts of plants that pass through the stomach and intestines. Its main role is to keep the digestive system healthy. Fiber is a carbohydrate and can help stabilize glucose and cholesterol.
Not enough high fiber food in your diet can result in you getting one of the following disorders:
Constipation; this is a difficulty in passing hard stools and in some cases can be extremely painful. In later stages of constipation, the abdomen can become distended and soft.
Irritable bowel syndrome; you may experience some pain, flatulence and swelling of the abdomen.
Diverticulitis; these are small hernias of the digestive tract.
Heart disease, narrowing of the arteries caused by high cholesterol.
Colorectal cancer also called colon or bowel cancer; includes cancerous growths in the colon and rectum.
Hemorrhoids, also commonly known as piles; are varicose veins or swelling and inflammation of the rectum and anus.
It is also worth mentioning that the digestive system slows down with age, so a high fiber diet is more important for the elderly.
Insoluble Fiber
Insoluble fiber can be found in a variety of foods; vegetables such as carrot, celery, green beans, cauliflower and potato skins, whole grain foods, bran, nuts and seeds, and the skins of some fruits (including tomatoes)
Their most important role is to accumulate stool and prevent constipation and related problems. It gives a big boost to the diet and speeds everything through the gut and can help prevent bowel cancer.
Soluble Fiber
Soluble fiber can be found in fruits such as apples, bananas and berries, vegetables such as broccoli, carrots, potatoes and yams, peas and beans, oats, rye and barley.
Soluble fiber also lowers cholesterol and helps prevent heart disease. It can also help prevent constipation.
Resistant Starch
This is found in many foods such as grains, firm bananas, lentils and potatoes. It helps to improve intestinal health.
How much do you need?
Opinion varies around the world, the recommended dietary allowance (RDA) varies from 12 – 30 grams per day for adults. Children should eat 10 grams plus 1 gram per year of their age. For example, a 4-year-old should eat 14 grams per day.
Tips To Help Boost Your Intake:-
*Switch to whole grain breads or rolls – these contain all 3 parts of the grain.
*Eat breakfast cereals that are whole or contain wheat, bran or oats.
*Eat wholegrain pastas and brown rice.
*Fresh fruit rather than fruit juice because fruit juice is often sweetened and contains artificial colors and flavors but fresh fruit has natural sugars and is full of essential vitamins and minerals.
*Add beans, barley and lentils to your soups and casseroles.
*Eat a variety of fruits and vegetables. They are low in fat, salt and sugar and a good source of dietary fibre.
* Make sure you drink plenty of fluids to enable your body to digest the fiber.
Fiber can help in weight loss because foods high in fiber are often thick and more filling. Therefore, you will fill up faster and won’t eat as much.
Fiber slows glucose absorption from the small intestine into the blood and therefore reduces the possibility of an increase in insulin.
Although fiber is an important factor in your diet, it is also important to gradually increase your fiber, a sudden increase could cause increased flatulence and abdominal pain.
Always remember to contact your Family Doctor, Dietician or Child Health Nurse for further advice before making any changes to your diet and health programme.
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