Eat More Fiber

Vegetables, Broccoli, Diet, Fibre, Food

Most health experts these days are encouraging consumers to eat more fiber. This is due to the evidence that insufficient levels of fiber in the diet can result in several diseases. Common among these diseases are diabetes, diabetes, obesity and colon cancer. These diseases are life threatening diseases you would not want to associate with.

Eating high animal fat is liked to raise risk of colon cancer. High consumption of fiber however protects against colon cancer. This is carried out by the speeding up the passage of food through the digestive tract, thus shortening the period of exposure of the tissues to agents in food which may possibly cause colon cancer.

So, how does fiber help prevent constipation and hemorrhoids? Insoluble fibers hold much water in the colon (large intestine), thus providing bulk which excite the muscles of the digestive tract so that they can retain their health and tone. By so doing, the toned muscles can more easily move waste products through the colon for excretion.

Fibers bind cholesterol chemicals and remove them from the body alongside feces, and inhibit the production of cholesterol in the body in addition to enhancing the clearance of cholesterol in the blood. The end result of this is that, the risk of heart diseases such as atherosclerosis is lowered.

Eating high fiber diets help reduce the risk of diabetes (diabetes normally increases the risk of coronary heart diseases). Fiber fights or prevents the risk of diabetes by improving blood glucose tolerance and reducing insulin secretion thus delaying glucose absorption. Fiber also lowers the energy density of the diet thus lowering the risk of obesity.

Forms of Fiber

Fiber has two forms which are; soluble fibers and insoluble fibers. These two kinds of fibers found in diet helps prevent many diseases. Insoluble fibers do not dissolve in water and include fiber types called cellulose, hemicellulose and lignin. Soluble fibers on the other hand dissolve or swell when put in water. They include fiber types such as pectin, gums and mucilage.

Sources of Fiber

Dietary sources of insoluble fibers comprise fruit sources such as bananas, apples, peaches, pears and berries. Vegetable sources are root vegetables, mature vegetables, cauliflower, tomatoes and cabbage. Other resources are rice bran, brown rice, seeds, plums, wheat bran, nuts, corn bran, legumes, whole-grain and cereals.

Other dietary sources include beans, sweet potatoes, apricots, barley, corn, potatoes, prunes, oatmeal, oat bran and vegetables like cabbage, broccoli and carrots. Check out Chattanooga Animal Removal

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