We all know that fiber makes us poop! Yeah I said it. But do you know that fiber also has many other amazing affects on our body that are very beneficial for your overall health?
Why should we make sure we get enough fiber in our diet?
Keeps your bowels healthy and aids in preventing #constipation by making stools softer and bulkier
Lowers your blood #cholesterol levels and triglycerides by soaking up excess cholesterol
Keeps your #bloodsugar levels in check by slowing the absorption of sugar and slowing digestion in general
Reduces your risk of #digestive problems
Helps maintain your #weight and aid weight-loss by helping you feel fuller longer. And since high-fiber foods require more chewing and digesting time, you’re more likely to eat slowly. This will give your brain time to register that you’re full.
There are two types of fiber
Soluble fiber dissolves in water and is believed to help lower cholesterol and regulate blood sugar. Oat bran, flax seeds, vegetables and some fruits contain it.
Insoluble fiber (also known as roughage or bulk) doesn’t dissolve in water and can help relieve constipation and maintain a healthy digestive system. It’s found in wheat bran, whole-grain wheat flour, nuts, vegetables, fruits and legumes such as beans and peas.
Tips
Make breakfast count by eating a high-fiber cereal, one with more than six grams per serving. You can also add more fiber by topping your cereal bowl off with banana slices, strawberries or raisins. Try to eat foods that are high in fiber instead of a manufactured fiber.
Grab a fruit as part of a meal or snack.
Cut down on the “white” by switching to whole-grain varieties of sprouted grain breads, crackers, muffins, pasta and brown rice.
Add nuts, seeds or beans/legumes to a green salad.
Pack more vegetables into an omelet or casserole, top your pizza with broccoli or spinach and add corn or peas to your favourite soup recipe.
Eat more vegetables as a snack with hummus
Increase your fiber intake slowly to give your digestive system time to adjust. Aim to get your required amount in a few weeks rather than a few days.
Drink more fluids since fiber works better when it absorbs water. As a matter of fact, increasing your fiber without increasing fluids could lead to constipation.
Try to get a balance of both Soluble and Insoluble kinds of fiber.
Interesting fact
Fiber does not get destroyed during cooking so eat your veggies raw, steamed, sautéed, baked or broiled to get the benefits of fiber!
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