Are you getting enough fiber? A low-fat, balanced diet rich in fiber is beneficial for health. Simply adding adequate amounts of fiber to the diet can improve digestive health; prevent heart ailments, colon cancer and diabetes.
clase digestive tract, it acts like a sponge, cleansing the waste matter and preventing constipation. This process helps prevent bowel related disorders, such as irritable bowel syndrome, diverticulitis and hemorrhoids, which can occur from the increased pressure created by hard stools.
Toxins accumulate from undigested food, pollution and dead cells created by the body. Fiber’s main function is to help bowels function more efficiently. If the elimination process is compromised, toxins can build up, resulting in ill-health.
Fiber helps remove fat and unwanted waste from the colon wall. It is filling and low in calories and provides a welcome feeling of fullness especially if you are watching your weight.
Fiber fills you up, sustaining you longer than foods without it. Certain fiber-rich foods like flaxseed, prunes, bran and wheat germ can help stimulate lazy bowels.
Water is essential
Be sure to increase water consumption – consume at least eight to ten glasses per day. Fiber requires ample water to function optimally. Increasing fluids helps fiber to move more easily through the intestines.
Eating the skin of certain vegetables and fruits ensures that you get even more fiber.
For example, the peel contains 75-percent of dietary fiber in an apple. It is important to make sure the fruits and vegetables are washed properly if you decide to eat the peel.
The removal of seeds or hulls also reduces fiber content.
For example, tomatoes with seeds have more fiber than de-seeded ones.
The outer layer of a grain, which contains most of the fiber, is removed in the refining process. This is why whole-grain products, such as brown rice, whole-grain bread and other unrefined foods are recommended.
Just because a food product says ‘wheat’ or looks brown in colour does not mean it is high in fiber. The key words to watch out for are ‘whole-wheat’, ‘whole-grain’ or ‘multi-grain’.
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