https://www.pexels.com/photo/photo-of-sliced-vegetable
What is Fiber?
The carbohydrates are broken down into sugar molecules, but fiber cannot be broken down into molecules of sugar, on the other hand passes through the body undigested. Fiber helps control body sugar consumption, and also helps to keep hunger and blood sugar under control.
2 Main Types of Fiber
• Soluble fiber
Soluble fibers dissolve in water, can help lower glucose levels and help lower blood cholesterol. Dietary fiber foods include oatmeal, nuts, beans, lentils, banana and Avocado.
• Non-soluble fiber
Non-soluble in water, it can help food pass through your digestive system, promote normalization and help prevent constipation. The foods that include in non-soluble fiber are wheat, tomatoes, beat, Importance of Fiber Dietary
• Lowering cholesterol levels
The presence of Fiber in the digestive tract can help reduce the absorption of body cholesterol. This is especially true if you are taking statins, which are cholesterol-lowering drugs, and are using fiber supplements like psyllium fiber. This is why fiber is so important in lowering cholesterol levels. Foods like fruits and vegetables are low in calories and high in fiber content. Also, the presence of fiber can reduce stomach digestion to help you feel fuller for longer.
• Adding bulk to the digestive tract
Those who suffer from constipation or a lazy digestive tract may wish to include fiber in their diet. Fiber naturally adds a lot to the digestive tract, as your body is not digested. This stimulates the intestines.
• Promoting blood sugar control
It can take your body a long time to break down high fiber foods. This helps you to keep your blood sugar levels stable, which is very helpful for those with diabetes. Very good for diabetic patients
• Reduce the risk of colon cancer
Eating enough fiber can have protective effects on certain types of cancer, including colon cancer. There are many reasons for this, including the fact that some types of fiber, such as pectin in apples, can have antioxidant-like properties
Fiber-rich foods
Avocado
Avocado is a unique fruit. Instead avocado is high in carbs, but it is loaded with healthy fats.
Avocados are high in vitamin C, potassium, magnesium, vitamin E, and a variety of B vitamins. And they have many health benefits.
Fiber content: 10 grams of fiber are available in one cup of raw avocado.
https://www.pexels.com/photo/sliced-avocado-fruit-on-white-surface-3850613/
Bananas
Banana is a good source of huge amount of nutrients, including vitamin C, vitamin B6 and potassium.
Raw or undercooked bananas also contain a large amount of starch-resistant starch, a type of digestible carbohydrate that acts as a fiber. Try a peanut butter sandwich to get a protein hit, too.
Fiber content: 3.1 grams of fiber present in medium bananas
Broccoli
Broccoli is one of the most nutritious green vegetable.
It is rich in vitamin C, vitamin K, folate, B vitamins, iron, and manganese and contains antioxidants and strong anti-cancer properties.
Broccoli is also high in protein, compared to most vegetables. We would like to turn them into fines for various uses.
Fiber content: 2.4 grams of fiber available per cup of broccoli
Lentils
Lentils are very cheap and are included in healthy foods. They are high in protein and are loaded with many essential nutrients. Lentils also a very good source of proteins.
Fiber content: l2.1 grams of fiber available for each cup of cooked lentils
Oats
Oats are one of the healthiest food for breakfast. They are rich in vitamins, minerals, and antioxidants.
They contain a strong soluble fiber called beta glucan, which has major beneficial effects on blood sugar and cholesterol levels. Night oats have become a pillar of simple morning ideas.
Fiber content: 16.5 grams of fiber present in each cup of raw oats
How to take extra Fibers/My personal Tips
• Eat fruit and drink fruit juices.
• Add white rice, bread, and pasta with brown rice and whole grain products.
• For breakfast, choose whole grain cereals as the first ingredient.
• Eat salads and vegetables instead of junk food, crackers, or chocolate bars.
• Replace the meat with beans or legumes twice or three times a week with pepper and soup.
My Delicious fiber rich soup
I daily drink my favorite Loki soup. The recipe of this soup is so simple
Ingredients:
Loki: 1
Shred Chicken: 1 cup
Pepper: 1 teaspoon
Salt: According to taste
Chicken stock: 1
Preparation
In first step cut the Loki in small cubes and boil it well, now add 1 cup of water in a pan and add Loki, shred chicken and other spices in water and cook for a while. Now add 1 chicken stock or chicken soup in the mixture and also add 1 tablespoon of corn flour as a thickening agent. That’s all. Now the healthy Loki soup is ready.
How do you take your daily dietary fibers?
Thanks for your time!
