Make fiber your ally
Fiber Diet: When trying to eat well, it’s easy to get caught up in counting calories and grammes of added sugars, fats, proteins, and carbs. But there is one nutrient that is frequently overlooked: dietary fiber.
Fiber is good for you
There are four major advantages to eating a fiber-rich diet
- Fiber slows the absorption of sugar into the bloodstream. When you eat high-fiber foods, such as beans and whole grains, the sugar in those foods is absorbed more slowly, preventing your blood glucose levels from rising too quickly.
This is beneficial because glucose spikes fall quickly, which can cause you to feel hungry soon after eating and lead to overeating. - Fiber causes your intestines to move more quickly. When you eat whole grains high in insoluble fiber, it moves more quickly through your intestines, which can help signal fullness.
- Fiber acts as a scrub brush in your colon, cleaning it. Fiber’s scrub-brush effect helps clean out bacteria and other buildup in your intestines, lowering your risk of colon cancer.
- Fiber aids in digestion. A high-fiber diet promotes soft, regular bowel movements, thereby reducing constipation.
Increasing Fiber in Your Family’s Diet
- Fiber is beneficial to both you and your child, and the entire family should consume a fiber-rich diet. Include the following foods in your family’s diet to increase fiber. Check food labels for the grammes of dietary fiber to find high-fiber breads, cereals, and other foods.
- Breads made from whole grains that contain at least 3 grammes of fiber per serving. Choosing whole wheat bread is insufficient because many varieties of whole wheat bread contain little fiber. Read the nutrition label to determine the fiber content.
- Cereals containing at least 5 g of fiber per serving. Look for high-fiber cereals made from whole grains, bran, and rolled oats. Check the nutrition label to ensure that it contains enough fiber.
- Brown rice is so named because the husk, which contains fiber, is still present. Because the husks have been removed, white rice contains no fiber.
- Beans and legumes are high in both fiber and protein.
- Fiber can also be found in fruits and vegetables. This is one reason why eating fruit is far healthier than drinking juice, which lacks fiber.
Fiber use declined as a result of industrialization because it was deemed undesirable, so grains were milled to remove the majority of dietary fiber. The decrease in fiber triggered a chain reaction of unfavourable health issues that are still contributing to chronic disease today.
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