Dietary fiber is an important part of our diet because it helps to prevent constipation. However, it is increasingly becoming famous due to much research showing that a high-fiber diet may help prevent heart disease, cancer, diabetes and also provide solutions on this question on how to lose your belly fat!
No need to worry about eating bowls of oatmeal one after the other, however; filling up on fiber is easier than you think.
What is fiber?
Dietary fibers are the indigestible parts of plant foods that help to move undigested matter in the large intestine. They help to prevent constipation and can be divided into two groups: Soluble fibers and insoluble fibers.
Soluble fibers are found inside plant cell walls and dissolve in water to form a gel-like, sticky substance. This gives cooked beans their mushy centers and oatmeal its gummy texture. As it passes through the alimentary canal, soluble fiber will bind itself to dietary cholesterol, helping the body to eliminate them.
Sources of soluble fiber are legumes (peas, soybeans, and other beans), oats, barley, broccoli, carrots, potatoes, onions and berries.
Insoluble fibers, however, are the chewy parts of a plant that does not dissolve in water. It helps in the forming of the plant's structure and can be found in stringy vegetables, crunchy whole grains and fruit skins. This type of fiber passes through the body mostly intact, taking in water and adding bulk to the stool. This not only speeds up the rate at which your food goes through your system, it also helps to prevent constipation.
Whole grain foods, bran, nuts, seeds, vegetables such as green beans, cauliflower, celery, and the skins of some fruits such as tomatoes are rich in insoluble fiber.
According to the Micronutrient Center of the Linus Pauling Institute, legumes, wheat bran, prunes, Asian pears and quinoa are the most fiber-rich plant foods in respective order. Fruits such as raspberries and blackberries are also exceptional sources of fiber, so do remember to stock up on the foods I have mentioned!
Hopefully, this dietary fiber article can solve many of your problems and you can start planning on your personal "how to lose your belly fat" diet plan too.
By Andrew Choong.
No need to worry about eating bowls of oatmeal one after the other, however; filling up on fiber is easier than you think.
What is fiber?
Dietary fibers are the indigestible parts of plant foods that help to move undigested matter in the large intestine. They help to prevent constipation and can be divided into two groups: Soluble fibers and insoluble fibers.
Soluble fibers are found inside plant cell walls and dissolve in water to form a gel-like, sticky substance. This gives cooked beans their mushy centers and oatmeal its gummy texture. As it passes through the alimentary canal, soluble fiber will bind itself to dietary cholesterol, helping the body to eliminate them.
Sources of soluble fiber are legumes (peas, soybeans, and other beans), oats, barley, broccoli, carrots, potatoes, onions and berries.
Insoluble fibers, however, are the chewy parts of a plant that does not dissolve in water. It helps in the forming of the plant's structure and can be found in stringy vegetables, crunchy whole grains and fruit skins. This type of fiber passes through the body mostly intact, taking in water and adding bulk to the stool. This not only speeds up the rate at which your food goes through your system, it also helps to prevent constipation.
Whole grain foods, bran, nuts, seeds, vegetables such as green beans, cauliflower, celery, and the skins of some fruits such as tomatoes are rich in insoluble fiber.
According to the Micronutrient Center of the Linus Pauling Institute, legumes, wheat bran, prunes, Asian pears and quinoa are the most fiber-rich plant foods in respective order. Fruits such as raspberries and blackberries are also exceptional sources of fiber, so do remember to stock up on the foods I have mentioned!
Hopefully, this dietary fiber article can solve many of your problems and you can start planning on your personal "how to lose your belly fat" diet plan too.
By Andrew Choong.
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