Eating fiber rich foods


All kinds of fiber rich food can be a great source for keeping the calorie intake level within limit. In most of the cases health professionals usually recommends the people to stick to fiber rich foods while on the way to lose belly fat. But, a study shows that almost 95% of Americans barely consume any fiber food on daily basis. This is the real picture on fiber consuming issue. That is why people can’t get used to consume fiber all on a sudden by any recommendation. Although, it is recommended that an adult men under the age 50 should try to consume at least 38gm of dietary fiber on each day. For women the standard daily amount is 25gm per day. Among the total amount of consumed fiber some portion should be insoluble and some necessarily should be viscous fiber. Viscous fibers are also known as soluble fiber. Regular intake of this fiber can lower the risks of different life risking diseases.

What are viscous fibers and its functionality?

Viscous or soluble fiber refers to the organic element that comes from the plant cell. Basically, polysaccharides are considered as the main consisting elements of this fiber. These elements are found on the wall of plant cells. Polysaccharides compound contains several organic elements. Likely-

  • Psyllium
  • Gums
  • Pectins
  • Mucilage
  • Beta-glucans

Viscous fiber plays a vital role on digestion system. Usually at the time of digestion process, it tends to absorb the water and form a jelly like compounds. Thereby, it slows down the food breaking rate. That is how, glucose or other simple carbohydrates extract are also absorbed slowly. In totality viscous fiber lowers the glucose intake and reduces the cholesterol level.

How fiber rich food benefits

Fiber rich foods is blessings for over all healthy living. In weight management, it plays a role of catalyst. Apart from the weight loss, there are a number of health benefits of fiber rich foods.

  • Fiber rich foods helps to the situation of constipation. It makes the stool bulky so that it moves faster through the gut. So you can enjoy regular evacuation.
  • Fiber rich foods reduces cholesterol level. In a recent study, it is seen that foods rich in high fiber reduce the rate of heart diseases. Besides heart disease, respiratory and cancer also are prevented by this type of foods.
  • It improves the performance of Immune system drastically. It helps to increase the beneficial bacteria. At the same time, it removes the pathogens to flush them out from your body.
  • Insulin sensitivity shows some improving sign with increasing amount of fiber rich foods.

 High fiber foods reduces appetite and ultimately reduces weight.

Sources of viscous fiber

Dairy products and animal based protein doesn’t contain any viscous fiber. It is mainly found in the plant based food elements. There are quite a good number of sources can be found containing viscous fiber. Among those some of the very well known sources are-

  • Turnips
  • Asparagus
  • Sweet potatoes
  • Brussels sprouts
  • Oat brat
  • White oatmeal
  • Oranges
  • Legumes
  • Mangoes etc.


Daily recommended intake of viscous fiber

It is recommended that daily intake of viscous fiber shouldn’t be over the standard limit. You have to necessarily maintain a ratio while consuming viscous fiber. In general, nutritionists recommend that an adult person should consume 20-30% viscous fiber among the total amount of dietary fiber. More precisely a man can limit his viscous fiber intake with 9gm, whereas a woman can consume at least 6gm on daily basis.

Things to consider while consuming viscous fiber

There are some common misconceptions being found regarding the intake of viscous fiber. This misconceptions can severely hampers certain physiological conditions in human body. It usually happens when people tend to change the habit of fiber intake rapidly. This kind of changes can bring the health hazards, likely-

  • Bloating
  • Flatulence
  • Abdominal cramps
  • Diarrhea etc.

So, whenever you tend to change the courses of fiber intake make sure that you are capable of adopting the changes. More importantly, bring the changes slowly and comfortably.


Last update: October 04, 2016 03:59:48 pm

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