Dietary fiber foods have excellent roles in maintaining healthy digestive systems that affects body fat and weight. If you are concerned with your belly fat and weight then this article will provide you with a clear idea on dietary fiber food sources and their various use. The Harvard School of Public Health already said that dietary fibers, soluble or insoluble, are very important for maintaining good health. Dietary fibers can also help reduce your total blood cholesterol levels and may improve your blood sugar levels if you are a diabetic patient.
You can find dietary fibers in seeds, legumes, fruits, vegetables, grains, cereals and beans. There are even supplements sold that are rich in fiber. Barley, oatmeal and oat bran are good food sources of fiber. Fruits include strawberries, blueberries, apples and pears. Another good source of soluble fibers, legumes, includes beans, split peas and lentils. Normally, foods that are rich in fiber have both soluble and insoluble fibers. Fresh fruits, oats, beans and some vegetables contain lots of fiber. For example, an orange can nearly provide with 3 grams of total fiber. Sweeter fruits like mangos contain nearly 3 grams of total fiber. One-third cup of dry oats can provide with 2.7 grams of total fibers. One-half cup of cooked black, navy or pinto beans contain 6 grams of fiber.
Health researchers have suggested that three daily servings of these foods can effectively lower the cholesterol level in human body. The foods that are rich in fibers can be taken with daily meals in following manners:
Grains and Cereals
You can include at least one serving of whole grain in every meal. For example, you can keep a jar of oat bran or wheat germ handy. Sprinkle over salad, soup. You can have breakfast with cereals and yogurt. And you can use whole-wheat flour when possible in your cooking and baking. You should choose whole grain bread. Look on the label for breads with the highest amount of fiber per slice. Choose cereals with at least 5 grams of fiber per serving. You can keep whole-wheat crackers on hand for an easy snack. You should cook with brown rice instead of white rice. If necessary, you can mix them together.
Legumes and Beans
For these foods, the recommendation is that you can add kidney beans, garbanzos or other bean varieties to your salads. You can substitute legumes for meat two to three times per week in chili and soups. There is also the option to experiment with international dishes (such as Indian or Middle Eastern). These dishes use whole grains and legumes as part of the main meal or in salads.
Fruits and Vegetables
Each day, you should eat at least five servings of fruits and vegetables. Fresh fruit is slightly higher in fiber. Better than canned foods. And you should eat the fruit-peel whenever possible. These are rich in fibers. You can have fresh fruit for dessert. Avoid drinking juices. Rather eat whole fruits. The reason is simple. Juices don't have fiber. You can add chopped dried fruits to your cookies, muffins, pancakes or breads before baking. Remember, dried fruits have a higher amount of fiber than the fresh versions. You can add sliced banana, peach or other fruit to your cereal. You can use grate carrots on salads as well.
There is supplemental form of fibers. In cases, these supplements can be used to meet the fiber deficiency and fight against various intestinal problems.
Last update: January 22, 2017 08:52:10 pm