High Fiber Diets Work For Weight Loss Success
High-fiber diet is actually a return to nature and the plant-based diets used by our ancestors since the beginning of time. In fact, our ancestors consumed large quantities of fiber-containing foods such as fruits, vegetables and whole grain products every day.
As technology advanced, however, people began to turn away from these unprocessed healthful foods and began eating more highly processed and fat-laden foods. As a result, the incidence of coronary heart disease, diabetes, and cancers has steadily risen. Almost everyone hears about the need for enough fiber in the diet. But few people understand the importance of dietary fiber.
High-fiber diets have been endorsed by the American Heart Association, the American Dietetic Association, the National Cancer Institute, the National Research Council, and the United States Department of Health and Human Services. Studies show that few Americans get enough fiber in their diet and over a billion dollars a year is spent on laxatives. Fiber intake in the U.S. and other "modernized" countries averages around 12-15 grams a day. But in order to be healthy you need 20 to 35 grams of fiber a day. That's a big difference. It means a fiber increase of more than two or three times.
Fiber is important because it has an influence on the digestion process from start to finish. How does the body use Fiber? One, it demands that food be more thoroughly chewed, fiber slows down the eating process and helps contribute to a feeling of being full, which in turn can help prevent obesity from overeating. Two, Fiber makes food more satisfying, probably because the contents of the stomach are bulkier and stay there longer. Three, Fiber slows digestion and absorption so that glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level. Fiber is broken down in the colon, the main part of the large intestine, responsible for absorbing water and salts from the digested products of the small intestine, and passing the digested products into the rectum for removal from the body. (the main part of the large intestine) by bacteria (a process called fermentation), and the simple organic acids produced by this breakdown helps to nourish the lining of the colon. Fourth, these acids also provide fuel for the rest of the body, especially the liver, and may have an important role in metabolism. And the list goes on.
Fiber has been touted for its benefits to the cardiovascular system. It also helps to maintain healthy cholesterol levels and support a healthy blood sugar balance. It works by slowing down the time it takes food to travel through the digestive tract, which delays the absorption of glucose from the food eaten. High-fiber foods can quickly help normalize blood glucose levels and help people lose weight quickly. Besides reducing the glycemic effect of meals and contributing to colon health, there is evidence that fiber may benefit us in other ways. It seems to help lower cholesterol and triglycerides, and also may help to prevent: Ulcers, Diabetes, Heart Disease and Cancer. Fiber also increases insulin sensitivity, which allows the cells to respond better to insulin and use the glucose effectively for energy.
Until very recently, the functions of a specific type of fiber were determined by whether or not the fiber was classified as soluble or insoluble. Soluble fibers, such as the type found in oat bran, are known to reduce blood cholesterol levels and normalize blood sugar levels. On the other hand, insoluble fibers, such as the type found in wheat bran, are known to promote bowel regularity.
As a result of the large volume of scientific evidence supporting the use of fiber in disease prevention and treatment, high-fiber diet treatments have been accepted and advocated by practitioners of alternative and conventional medicine alike. Studies have shown that a high-fiber diet has widespread health benefits. And unlike many other treatments, fiber in the diet has no danger of adverse reactions, toxicity, or dangerous side effects. On average, it takes 39 hours in women and 31 hours in men for food to pass through the colon The main part of the large intestine, responsible for absorbing water and salts from the digested products of the small intestine, and passing the digested products into the rectum for removal from the body. and out of the body. This time varies a lot from person to person, depending on personality, state of mind, and fiber intake. Usually, the effect of fiber is to speed up this process.
The understanding that fiber; the parts of plant cells that are undigested in the small intestine; fiber is important to the health of the digestive system. The American Dietetic Association recommends eating 25-35 g of fiber daily. A person can meet this fiber requirement by consuming two to three servings of fruits and three to five servings of vegetables every day. To increase fiber intake, a person should eat more of the following high-fiber foods: whole grains, beans, fruits (preferably with skins on), roots and leafy vegetables, broccoli or carrots. As an added bonus, he or she will also receive other health benefits provided by the vitamins, minerals, antioxidants and cancer-fighting phytochemicals in these foods.
As technology advanced, however, people began to turn away from these unprocessed healthful foods and began eating more highly processed and fat-laden foods. As a result, the incidence of coronary heart disease, diabetes, and cancers has steadily risen. Almost everyone hears about the need for enough fiber in the diet. But few people understand the importance of dietary fiber.
High-fiber diets have been endorsed by the American Heart Association, the American Dietetic Association, the National Cancer Institute, the National Research Council, and the United States Department of Health and Human Services. Studies show that few Americans get enough fiber in their diet and over a billion dollars a year is spent on laxatives. Fiber intake in the U.S. and other "modernized" countries averages around 12-15 grams a day. But in order to be healthy you need 20 to 35 grams of fiber a day. That's a big difference. It means a fiber increase of more than two or three times.
Fiber is important because it has an influence on the digestion process from start to finish. How does the body use Fiber? One, it demands that food be more thoroughly chewed, fiber slows down the eating process and helps contribute to a feeling of being full, which in turn can help prevent obesity from overeating. Two, Fiber makes food more satisfying, probably because the contents of the stomach are bulkier and stay there longer. Three, Fiber slows digestion and absorption so that glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level. Fiber is broken down in the colon, the main part of the large intestine, responsible for absorbing water and salts from the digested products of the small intestine, and passing the digested products into the rectum for removal from the body. (the main part of the large intestine) by bacteria (a process called fermentation), and the simple organic acids produced by this breakdown helps to nourish the lining of the colon. Fourth, these acids also provide fuel for the rest of the body, especially the liver, and may have an important role in metabolism. And the list goes on.
Fiber has been touted for its benefits to the cardiovascular system. It also helps to maintain healthy cholesterol levels and support a healthy blood sugar balance. It works by slowing down the time it takes food to travel through the digestive tract, which delays the absorption of glucose from the food eaten. High-fiber foods can quickly help normalize blood glucose levels and help people lose weight quickly. Besides reducing the glycemic effect of meals and contributing to colon health, there is evidence that fiber may benefit us in other ways. It seems to help lower cholesterol and triglycerides, and also may help to prevent: Ulcers, Diabetes, Heart Disease and Cancer. Fiber also increases insulin sensitivity, which allows the cells to respond better to insulin and use the glucose effectively for energy.
Until very recently, the functions of a specific type of fiber were determined by whether or not the fiber was classified as soluble or insoluble. Soluble fibers, such as the type found in oat bran, are known to reduce blood cholesterol levels and normalize blood sugar levels. On the other hand, insoluble fibers, such as the type found in wheat bran, are known to promote bowel regularity.
As a result of the large volume of scientific evidence supporting the use of fiber in disease prevention and treatment, high-fiber diet treatments have been accepted and advocated by practitioners of alternative and conventional medicine alike. Studies have shown that a high-fiber diet has widespread health benefits. And unlike many other treatments, fiber in the diet has no danger of adverse reactions, toxicity, or dangerous side effects. On average, it takes 39 hours in women and 31 hours in men for food to pass through the colon The main part of the large intestine, responsible for absorbing water and salts from the digested products of the small intestine, and passing the digested products into the rectum for removal from the body. and out of the body. This time varies a lot from person to person, depending on personality, state of mind, and fiber intake. Usually, the effect of fiber is to speed up this process.
The understanding that fiber; the parts of plant cells that are undigested in the small intestine; fiber is important to the health of the digestive system. The American Dietetic Association recommends eating 25-35 g of fiber daily. A person can meet this fiber requirement by consuming two to three servings of fruits and three to five servings of vegetables every day. To increase fiber intake, a person should eat more of the following high-fiber foods: whole grains, beans, fruits (preferably with skins on), roots and leafy vegetables, broccoli or carrots. As an added bonus, he or she will also receive other health benefits provided by the vitamins, minerals, antioxidants and cancer-fighting phytochemicals in these foods.
