This article takes a look at the fiber rich foods - what they are and the benefits derived from including them into our everyday nutrition.
Dietary fiber is that part of plant material in the diet which is resistant to digestion. Among the sources of fiber rich foods are fruits, vegetables and cereals.
There are two type of fibers - soluble and insoluble. Examples of soluble fibers include pectins, guar gum, plant polysaccharides, mucilage and a few hemicelluloses, while insoluble fibers contain cellulose and bran. Studies show many beneficial effect of foods rich in fiber rich foods:
- A high level of the soluble fiber in the diet tends to lower blood glucose
- It delays gastric emptying, makes the intestinal contents more viscous and thus slow down the rate at which carbohydrates are absorbed from the gut. ( if carbohydrates is absorbed too quickly, blood sugar will rise correspondingly, and insulin response may be inadequate to deal with it.)
- Fiber rich food provides non-calorie containing bulk and, therefore, gives a feeling of satiety with fewer calories.
Diabetics tend to have elevated level of blood lipids, and a high fiber diet tends to lower serum cholesterol. For insoluble high fiber diet the advantage is that it is able to hold water in the colon what ensures that the bowel content is bulky and soft which is essential for the normal action of the muscles of the colon and, thus, it prevents constipation.
The suggested daily amount of fiber intake is 30-40 grams.