10 rich in fiber and main benefits of fiber foods

Nov 8, 2016 | | Say something

Fibrous foods are foods that contain fiber in which the body can not digest or absorb. Because it can not be digested by the body’s digestive tract, dietary fiber will not generate energy or calories to the body. Foods containing fiber are better body consumed in amounts as necessary as it provides a great benefit, especially in digestion. Dietary fiber can not be absorbed in the small intestine. Therefore, the fiber will not enter the bloodstream. Although not easily digested, fiber appears to play an important role in the body. This fiber will be taken by the small intestine to the large intestine with the intestinal peristalsis. The presence of the fiber in the colon will help the metabolism process in the large intestine.

Fiber-rich foods

green leafy vegetables green leafy vegetables are sources of foods rich in iron, beta carotene and fiber. According to nutritionists, green vegetables such as spinach, turnip greens and beet greens are the best sources of fiber. A portion cup contains 4 to 5 g of fiber.
Corn Corn contains many antioxidants. About half of a cup of corn kernels, contains 2 grams of fiber. Popcorn (without salt or spices) is also a source of fiber, with about 3.5 grams of fiber per serving three cup.
Brown rice If you are eating white rice, with a chewy texture and a salty taste, which seem to have that used to eating brown rice. Each cup of brown rice contains 3.5 grams of fiber.
Nuts Nuts contain a lot of fiber. According to nutritionists, black beans and kidney beans is one of the best sources of fiber. You can get about 15 g of fiber or more per serving of 1 cup. Nuts, such as almonds, cashews and other unsaturated fats. Studies show that people who eat nuts regularly are allowed to lose weight more easily.
Bayas The fruit is a good source of fiber. According to nutrition experts, raspberries, blackberries and elderberries are the best sources of dietary fiber, with 8 to 10 g of fiber per 1 cup serving.
avocado Avocados are the best source of fiber, with two tablespoons per serving of avocado has about 2 grams of pulp fiber and the whole fruit contains approximately 10 grams of fiber. Avocados are also a good source of monounsaturated fatty acids that can lower cholesterol and reduce the risk of heart disease. Unsaturated fat contained in avocados can increase hormone called leptin delay hunger. This hormone can make your brain thinks the body is satisfied that make you stop eating.
Pears Like most fruits with edible skin, pears are the fruit of the most nutritious and rich skin fiber when consumed in its entirety. A pear contains about 5.5 grams of fiber.
Apple Just as pear, apple is a fruit that should be eaten with the skin. Because that’s where the nutrients of stored apples. A normal sized apple contains about 4.4 grams of fiber.

Related Post:   Edamame important health benefits that we know

Edamame
Half cup soy beans can contain up to 11 grams of protein and 9 grams of fiber, depending on the brand of the product you buy, of course.

Broccoli
We all know that broccoli is good for health. Broccoli can prevent cancer and also contain a lot of fiber. You get about 5.1 grams in a cup of cooked broccoli.

Major benefits of fiber for health

prevent constipation constipation is a condition in which a person has difficulty to remove dirt or feces from the body. Fiber can prevent and alleviate constipation due to its ability to absorb water as it passes through the digestive tract, which increases the size of the stool and make it smooth as easily removed. Feces do not accumulate in the body, this will make the digestion and the body becomes healthier.
Helps reduce cholesterol and prevent coronary heart disease Foods with fiber generally can bind cholesterol in the diet, in order to help reduce cholesterol levels that accumulate in the body. batteries that reduced cholesterol in the bloodstream automatically reduce the risk of coronary disease.
prevent colon cancer When it is assumed that the fecal matter to be eliminated by the body builds up too much time in the body bad bacteria multiply and easily damage the intestinal wall so that free radicals can alter the body’s cells. Moreover, toxins on earth will be absorbed by the body again through the blood vessels and eventually spread throughout the body and makes the body unhealthy. You can increase the risk of colon cancer.
helps lose weight Foods containing a relatively high fiber will give you a feeling of fullness due to the composition of complex carbohydrates that are stopping appetite, resulting in lower consumption of food. In addition, foods that contain lots of fiber are generally low in fat, which can reduce calorie intake and excess fat in the body.
Maintaining levels of blood sugar are stable High fiber usually foods contain carbohydrates complex. This type of carbohydrate that carries slow to be absorbed into the body’s system time. process of slow absorption of carbohydrates can help avoid the dramatic increase in levels of blood sugar so the sugar levels in the blood of relatively stable and constant body. 10 rich in fiber and main benefits of fiber foods , article source: http://www.gethealthiness.com/2013/08/10-foods-high-in-fiber-main-benefits-of.html

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