Normalizes stool. Dietary fiber increases the weight and size of your
stool and softens . A bulky stool is easier to pass , decreasing your chance of
constipation. If you have loose, watery stools , fiber may also help to
solidify the stool because it absorbs water and adds bulk to the stool .
Helps maintain the health of
the intestine. A diet high fibre food may reduce your risk of developing
hemorrhoids and small pouches in your colon ( diverticular disease ) . Some
fiber is fermented in the colon. Researchers are looking at how this may play a
role in preventing diseases of the colon .
Lowers cholesterol . Soluble
fiber from the seed , oats , flaxseed and oat bran may help total cholesterol
in the blood by lowering low-density lipoprotein or "bad"
cholesterol. Studies have also shown that the fibers may have other heart
health benefits such as lowering blood pressure and inflammation.
Help levels of blood sugar
control . In people with diabetes , fiber - especially soluble fiber - can slow
the absorption of sugar and help improve levels of blood sugar . A healthy diet
that includes insoluble fiber may also reduce the risk of developing type 2
diabetes .
Helps achieve a healthy weight
. The high fibre food generally require more chewing time , which gives your
body time to register when you 're no longer hungry , so you're less likely to
overeat . In addition, a diet rich in fiber tend to make a meal feel larger and
linger longer, so you stay full for a greater amount of time . And diets high
in fiber also tend to be less " energy dense ," which means they have
fewer calories for the same amount of food.
High Food And Weight Loss Fibre
If you are overweight and you want some help to lose weight, start
eating foods rich in fiber . Dietary fiber is not a magic bullet for weight
loss , but it has the power to help you complete without weighing you down .
Here's why: One of the most effective ways to lose those extra pounds is
too controlling hunger , the Achilles heel of the diet. Hunger is affected by
many factors, including when you eat, and the composition of your meal - the
amount of fat, carbohydrates, protein, fiber and water content.
Eating foods rich in healthy fiber makes you feel full , so you can
resist eating more food than you need. Fibrous high fibre food can also take longer to
chew, giving your brain time to get the signal that you've had enough to eat.
Another benefit attributed to dietary fiber is the prevention of
colorectal cancer. However, the evidence that fiber reduces colorectal cancer
is mixed .
The Best High Fibre Food
Almonds
Rich in vitamin E , calcium, magnesium , potassium, zinc, iron and
monounsaturated fatty acids , almonds are a "super" are also a great
source of fiber in your diet. Each one ounce serving of almonds provides 3.3
grams of fiber the same amount found in a medium-sized apple . So go a little
crazy when including almonds in your diet ! Munch on them by the handle or use
as a topping for soups and salads. Almonds for dinner ? We love the sound of
the crisis
Bran
If this is feed you want, look no further than your cereal in the
morning. For a nutty , crunchy breakfast that packs as 8 grams of fiber per
1/2-cup serving , look for cereals based its 100 percent , the fibrous outer
shell of the grain of wheat. To add a little fiber for a snack or dessert, use
bran cereals such as yogurt or ice cream topper
Beans
When it comes to fiber , legumes leading the pack ! Beans provide your
diet with 9.5 grams of fiber per 1/2-cup (cooked ), followed by beans with 8.2
grams per 1/2-cup . Pinto, lima, chickpeas , lentils, beans and other on
average between 6 and 7 grams per serving. The beans are naturally rich in
soluble fiber, a type of fiber absorbed by the body that studies have shown to
prevent rapid increases in levels of blood sugar after meals (important if you
're a mom -to-be with gestational diabetes ) . We love the power of beans thi
Broccoli
Need another reason to eat broccoli ? Like vitamin C , folic acid ,
iron, calcium and beta-carotene content of this cruciferous vegetable is not
enough, broccoli is also loaded with fiber , providing 2.8 grams of fiber per
serving 1/2-cup . Just can not stand another dish steamed vegetables? Get a
serving of broccoli and added a lot of flavor when you do this
Collard
You want to make your fiber intake a favor? Eat more greens Collard,
South favorite kitchen which features 2.7 grams of fiber per 1/2-cup serving.
For moms -to-be , cabbage also provide generous amounts of other good - for-you
nutrients like folic acid, beta-carotene , calcium and vitamin C. For a tasty
take on the greens, steamed for three minutes, then transfer to a hot pan
coated with a little olive oil. Mix chopped garlic pan and braise until the
leaves are wilted . Season with pepper and a pinch of sea salt
Rye Crackers
The climate in places like Norway and Sweden is not conducive to the
cultivation of vegetables throughout the year. But it is good for the robust
growth rye , a grain loaded fiber which is the basis for these purposes, crisp
cookies that are a staple of Scandinavian . Each pack contains approximately
2.5 g fiber, depending on the brand ( check the labels ) . For a snack healthy
snack , serve crackers spread with cheese and low-fat cream topped with tomato
or sliced
cucumber .
Prunes
Just a bite prune contains 3 grams of fiber , so do not be surprised if
your doctor or midwife recommends eating prunes if you need to add more volume
to your prenatal nutrition . Prefer to drink juice ? Depending on the brand ,
prune juice offers a large additional 2.5 g per 1 cup serving ( a part of the
fiber is lost during the filtration process of the juice).
Pumpkin
Another reason to love this favorite Thanksgiving treat ! Pumpkin packs
in 3.6 grams of fiber per 1/2-cup serving and also fills your diet with lots of
other important nutrients , including beta- carotene, vitamins E and B6 , folic
acid, iron and magnesium. For a little indulgence , whatever the season , try
this family recipe for approved
Pumpkin pie . In the mood for soup ? Try this comforting (and filled
with fiber )
pumpkin stew.
Pears
Do not remove the bulb ! Eaten with the skin, a small pear provides 4.3
grams of fiber , rivaling the power of prunes and fiber choice fiber -packed
fruits . Pears also add more vitamin C , folic acid and potassium to your new
regime mom. Pop a pear in your purse for easy snack. Or why use the fruit as a
base for a dessert of circumstances (which is always full of good for you fiber
) ? We love this show breathtaking
Pear - ginger Frangipane Tart
Blackberries
A sweet treat that is actually good for you? Juicy ripe provide 3.8 g of
fiber per 1/2-cup serving, as well as vitamin E , folic acid, magnesium,
potassium and vitamin C. If you're a mom -to-be with gestational diabetes, the
berries can be a sweet tooth saver. Despite their taste, are mature ( other
berries ) are naturally low in sugar and less likely to glucose levels in the
blood Spike. Try pairing berries with yogurt for added protein .
Sauerkraut
Pregnancy cravings leading your taste buds ... hotdogs ? You can always
squeeze in some healthy fiber eating hot dog in a bun and grain filling with
sauerkraut . The traditional dish of fermented cabbage contains 3.0 grams of
fiber per 1/2-cup serving. But that 's not all ! Sauerkraut also provides your
diet with vitamin C and iron. If you like the taste , sauerkraut is a simple
side , no matter what the main course. Top with mustard for extra flavor .
Spaghetti With Whole Grains
Depending on the brand , spaghetti Whole grains contain any wherein from
4 to 7 grams of fiber per serving. Compare that to 2 grams of fiber found in
spaghetti made from refined flour "," or grains of wheat with the
fibrous outer shell stripped before treatment. Not sure that your spaghetti (
or bread or any other food made of flour ) is made from whole grains? Look
for the words "whole wheat" , " whole meal " or "
Duram whole wheat " on the label of ingredients.
Potatoes In The Oven
Baked with skin, a potato medium provides a healthy 3.8 grams of fiber.
Tempted by the linings of potatoes not so healthy ? Stay away from the snares
of health of the masses of butter and sour cream with this kid-friendly recipe
for Potato Mice.There a little butter on the potatoes, and even a little
cheesy, but added nutritional value of this dish vegetables.
Bananas
Need a little help to stay regular ? A medium banana provides 3.1 grams
of fiber. But this is the type of fiber found in the sweet, fruit satisfactory.
Bananas contain pectin , a type of fiber that has been shown to regulate how
food moves through the digestive tract (pears and apples also contain pectin )
. Bananas are also a good source of potassium, vitamin C and vitamin B6 in your
diet.
Oranges
Here is the reason why eating an orange is better for you than the
greedy OJ glass. A medium orange contains 3.1 grams of fiber while most
varieties of orange juice ( no pulp added ) contain no fiber at all! Eat an
orange , filled with fiber slows the rate at which the body digests the sugars
in the fruit , which means less chance for spikes in blood sugar , if you're a
mother with gestational diabetes.