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Facts About Fiber

Six Quick Facts about Fiber that You May Not Know

Whenever it comes to our eating habits, we tend to concentrate on calories, carbohydrates and fats, as well it should.  But one part of the diet that you simply should never neglect will be fiber.  Although it is not always taken seriously enough, it is a fact about fiber that it will fuel your body and help control your weight.  The following are several useful specifics which you ought to know about this important part of your diet.

Fiber Facts

1.    Grains give the most fiber.  Dietary fiber is basically plant material which we are unable to digest.  Any food made from corn, rice, oats or wheat is a grain product.  The two main products from grains are whole grains and refined grains.  Whole grains comprise the complete grain, which are the bran, germ and endosperm.  When a grain is refined, or milled, only the endosperm stays, and even when these refined grains are enriched, fiber isn’t added back.  So it will be vital that you eat whole grain foods like whole cornmeal, whole-wheat bread, brown rice and oatmeal.

2.    Fiber fights diseases.  Fiber has been recognized to help thwart heart disease and colon cancer.  Probably the maximum immediate values we can get from fiber are the way it helps digestion.  It binds and eliminates cholesterol in the digestive tract, and was used to stop constipation for centuries.

3.    Fiber could control your weight.  In at least two ways, it is an excellent weight reduction food.  Since fiber takes more time to chew and digest, it will cause you to eat less and then seem filled for a longer time.  Another way is it’s going to cause you to down additional water.  Because water has no calories, the more water you consume the a lesser amount of calorie-laden food you’ll feel like eating.  And you should drink water to keep fiber moving through your digestive tract.

4.    Kids require fiber.  It’s important for kids above two years of age to get daily quantities of fiber, ideally in vegetables and fruits.

5.    You can’t cook fiber out of food.  Unlike many nutrients in food, fiber will be there to remain despite just how much you cook it.  Plus the fiber will be through the vegetable or fruit that you will be cooking, not just within the skin, so it isn’t a problem if you peel.

6.    You can possibly eat too much fiber.  You possibly can have too much of a great thing, and that is about 45-50 grams per day.  The normal outcomes might be diarrhea, abdominal discomfort, blockages and constipation, flatulence, stomach discomfort, and possibly weight gain.  Such issues with too much fiber often come from insufficient water consumption.

So clearly we require sufficient fiber, but we might have distress when we consume too much.  But before you start cutting back with the fiber consumption, be aware of really how much fiber you will need to consume to get up to this maximum.  For example, a large apple has about five grams, a half cup of cooked broccoli three.  Foods with the highest concentrations of fiber are navy, kidney and pinto beans with 15-19 grams per cup, lentils with 16, and split peas, chickpeas and black-eyed peas with 11-16 grams per cup.  Unless you eat bulk quantities of fiber rich food, you probably will be safe as long as you keep your water consumption where it should be.

 

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