The High Fiber Diet
The fiber that people eat is called dietary fiber. It is found only in plants. Animals do not offer dietary fiber. From a chemical standpoint, dietary fiber contains cellulose and cellulose derivatives that no enzyme in the human body can ever break down. Thus, cellulose is known to clean up the intestines as it is excreted from the body.
There are two kinds of dietary fiber, the “water soluble” and the “water insoluble”. Water soluble fiber regulates the levels of cholesterol and triglycerides (blood fats) and prevents them from being absorbed again by the body. You can obtain this type of dietary fiber from fruits, vegetables, oat bran, seeds, soybeans, and peas.
Water insoluble fiber prevents constipation and irritable bowel syndrome. It also helps you become less susceptible to colon cancer. This type of fiber is found in whole wheat, wheat bran and other grains, and in the skin of fruits and vegetables.
Fiber offers many health benefits. It stimulates digestion and prevents the build up of undigested food, which may eventually become cancerous substances.
And one of the things that you can do in order to lose weight is to have fiber in your diet. Foods that are rich in fiber can reduce the insulin levels in your blood. Insulin is a hormone that stimulates your appetite. With less insulin, your craving for food will decrease. That shiny, thumb-sucking dessert won’t be as appealing as before.
Fiber takes more energy to digest and absorb. When fiber is part of the food that enters the stomach and intestines, these organs will work harder. As a result, the extra contraction of the stomach and intestines burns more calories.
When you fill your plate with food rich in fiber, chances are there is no space left for other foods that have a high concentration of fat. Foods rich in fiber are also naturally low in fat. At the same time, they are filling and you will not stay longer at the dining table.
When you have decided to increase fiber in your diet, you must do it gradually. Drastically increasing the fiber content of your diet may cause uncomfortable bloating and gas. Thus, add fiber to your food slowly to allow your body to build up tolerance.
For example, begin by eating only two tablespoons
of beans only in your breakfast. Then, in the next, you may add another
tablespoon. At the same time, have plenty of water nearby. Water will help
digest the fiber.
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