Fiber-rich foods cannot really digest or absorb or nourished the body. However, it can help reduce the risk of heart disease also good for the digestive tract and overall health.
Fiber Foods
There are two main types of fiber foods, they are:
- Insoluble fibers
- Soluble fibers (or viscous fibers)
Both have health benefits, but only soluble fiber reduces the risk of heart disease. It does by help to lower LDL cholesterol. The difference between the two types is how they go through the digestive tract.
Insoluble fiber
Insoluble fiber goes through it largely non-dissolved therefore, known as “roughage” and helps the colon function properly. It finds in many whole-grain foods, fruits (with the skins), vegetables, and legumes (such as dry beans and peas).
Soluble Fiber
Soluble fiber dissolves into a gel-like substance in the intestines. The substance helps to block cholesterol and fats from being absorbed through the wall of the intestines into the blood stream.
Further, eating foods rich in fiber can help to feel full on fewer calories, which makes it a good food choice if need to lose weight.
Soluble fiber’s examples - Barley, oats, psyllium, apples, bananas, berries, citrus fruits, nectarines, peaches, pears, plums, prunes, broccoli, Brussels sprouts, carrots, dry beans, peas, soy products (such as tofu, miso).
Research shows that people who increased their soluble fiber intake by 5–10 grams each day had about a 5 percent drop in their LDL cholesterol. So it is recommended that you get at least 5–10 grams of it a day and, preferably, 10–25 grams a day, which will lower your LDL even more.
Caution then taking fiber foods: Increase the amount of fiber in your diet gradually, rather than all at once. A sudden increase in fiber can cause abdominal cramps or bloating.
Add soluble fiber to the diet - It is easy. Here are some quick tips:
- Choose hot or cold breakfast cereals such as oatmeal & oat-bran that have 3–4 grams of fiber per serving.
- Add a banana, peach, apple, berries, or other fruit to your cereal.
- Eat the whole fruit instead of, or in addition to, drinking its juice—one orange has six times more fiber than one 4-ounce glass of orange juice.
- Add black, kidney, white, pinto, or other beans, or lentils to salads.
Psyllium husk fiber
Psyllium husk can help those suffering from constipation, diarrhea, or high cholesterol; appropriate daily intake can help improve these conditions.
As the psyllium husk in the stomach absorbs water and becomes bulky, it cannot digest or absorb also stops the absorption of fat by making a protective coat in the intestine. This results in stool that is bulkier, softer, and reduces the problems with passing stool.
Psyllium husk fiber can help improve digestion, clinical studies also shown that it is beneficial in lowering high cholesterol. Of course, cholesterol is best lower when combined with a low-cholesterol diet. Even with a high-cholesterol diet, daily intake of 10 grams psyllium lowered cholesterol levels by 5% and LDL cholesterol by 9%.