Fiber is that portion of food which is not digested by the body. According to the Harvard School of Public Health, dietary fibers are important for good health. Therefore, make sure you get dietary fiber from foods you eat. Eating more fruits and vegetables and switching to whole grains can gradually increase your fiber-rich food intake. Research conducted by the American National Institutes of Health show that most people eat only about half of the 25-plus grams of fiber. But they should consume the whole amount of 25-plus grams on a daily basis.
You will happy to know that all types of fibers do help keep your digestion in control. In this way, fibers can make an impact on reducing belly fat and losing weight as well. These fibers can be of two types. Inside your intestines, the fibers that are of soluble types bind to the fat producing substances. The main role of soluble fibers is in cleansing bowels. These fibers cause no irritation of the inner walls of bowels. These fibers have an advantage of being soft and delicate. The other type of fiber i.e. the insoluble fibers help your body in removing residue from digestive system. Water-soluble fibers absorb water during digestion. These fibers increase stool bulk and may decrease blood cholesterol levels.
The fiber requirement for men is 35-40 grams each day and for women it is 25 grams. Therefore, it is important for you to build a good diet plan that can include all kinds of fiber based foods. Keeping high dietary fiber based foods in breakfast, lunch, and dinner can help you meet the daily requirements. Just as an example, fresh fruits can be taken in breakfast. In lunch, you can keep black been chili. And in dinner, baked miso salmon along with brussels sprouts and warm quinoa salad can be taken. This example diet plan can provide with almost 70 grams of fiber for you each day.
Fiber and your Digestion System
When you eat foods, it is processed in the stomach at first. Then the processed food will start moving slowly inching its way through the digestive tract when a certain period of time has been elapsed. Sometimes the movement of this processed food is fast but sometimes it is very slow. In fact, between the small and large intestines, food and other waste products has to travel more than 25 feet digestive tract to get to the end of the path. The process of food movement inside the digestive tract is controlled by muscle movement. Whenever there is food inside the digestive tract, the muscle movement happens. In this way, presence of foods in our intestine can influence the muscle movement rate.
As discussed already, the fibers that are of insoluble type remain intact inside our small intestine and they can absorb a lot of waters. As a result insoluble fibers play a big role in maintaining a consistent food movement in our digestive tract. These fibers also control the pace at which processed foods move. When the food gets digested, the other type of fiber, the soluble fiber helps to pace and regulate the passage of food out of the stomach and along to the small intestine. In this way, soluble fibers slow down the gastric emptying which is the name of this digestive process. Fibers also ensures steady pace of processed food movements.
Last update: April 18, 2017 07:50:46 pm