Dieticians and physicians agree that a high fiber diet is the best diet not only for a healthy weight but also for a healthy heart and over all health and general well being. According to the Surgeon General, the American Dietetic Association and the National Cancer Institute, fiber should become an essential part of your daily diet, and adults should consume 20-35 grams of fiber everyday for optimal health. For children the standard rule of ‘age plus five’ applies, for example a child of six should take eleven grams of fiber everyday.
Most of us do not know the harmful effects of prepared and preserved snack foods. If we knew that these foods make our arteries thick with cholesterol and sugars, we wouldn’t be rushing to restaurants for a tasty bite. It is time to revive the taste for fresh foods such fruits, vegetables and whole grains. These foods contain fiber and we need to introduce fiber in our daily diet. Many of us don’t even get half the daily recommended numbers.
The reason why doctors and dieticians strongly recommend a high fiber diet is because fiber works effectively and efficiently in the cleansing process. The two types of fiber, soluble and insoluble, play a significant role in eliminating toxins and cholesterol from the body. The water soluble forms of fiber absorb water soluble fats like excess cholesterol, and trap it, and escort it from the body in a healthy bowel movement. Insoluble forms of fiber (known as roughage) work like a broom to sweep the intestine clean of debris. Research has shown that high fiber diets decrease the risk of colon diseases, including Crohn’s, Colitis and even cancer.
Fiber is very good for a healthy cardiovascular system. It helps to maintain healthy cholesterol levels. Since fiber slows down the conversion of carbohydrate into sugar, it promotes a stable blood sugar in the body. This helps us feel full for longer periods and thus becomes helpful in reducing weight.
No wonder, fiber is becoming more and more popular as an aid to weight management. You can consume larger servings of fruits and vegetables without increasing your caloric intake. Fiber rich foods such as whole grains and produce are also very filling. They are particularly helpful in controlling appetite because they increase CCK, a hormone found in our intestine which promotes satiety by sending a message to your brain that you are full. Thus, you eat less, and feel full longer.
Doctors recommend a high fiber diet for all those fighting elevated cholesterol, the battle of the bulge, or digestive irregularity. Indeed, it has almost become a slogan to say, ‘Five a Day’, that is five servings of fruit and vegetables per day is a must. If you can take more, it’s even better. Once you realize the health benefits of high fiber foods, you will be too happy to have switched over to the best diet well in time for you can avoid many problems with just a simple dietary change.
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