There are two types of fiber, soluble fiber and insoluble fiber. The first facilitates the movement of substance through the human digestive system and increases stool volume. Good sources of insoluble fiber are whole wheat flour, wheat bran, nuts and many vegetables. Soluble fibers dissolve in water and form a gel-like material to lower the cholesterol in the blood and blood sugar levels can. Oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium are good sources of soluble fiber. Because the nature and quantity of each type of fiber varies from one plant to another, the maximum benefits of consuming a variety of foods rich in fiber and following a diet based on fiber.
It is unfortunately true that the number of children and adults to consume fiber in the United States, are only half the recommended values. The health benefits of a diet rich in fiber are many, including a reduction in the risk of coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal disorders. By eating a large amount of fiber can lower blood pressure and cholesterol levels. It is particularly suitable for diabetics, because it improves the blood glucose levels and insulin sensitivity.
An increased consumption of fiber may be a significant help obese people lose weight. It also helps to alleviate many gastrointestinal disorders including gastroesophageal reflux disease, reflux disease, diverticulitis, duodenal ulcer, constipation and hemorrhoids. Studies have also shown that prebiotic fibers have a role in strengthening the immune system. Fiber is good for children and adults as well. The recommended dietary fiber varies by age and gender. However, to a rule of thumb to follow 14 / 1000 kcal. The requirement for women aged 19 to 50 of 25 grams while 38 grams for men. Women who are over 50 years, have 21 grams, while men need 30 grams. Read more about fiber and weight loss.
Fruit: contains in order of increasing fiber content, a cup of raspberries, 8.34 grams of fiber, half a grapefruit on average 6.12 grams, 1 medium pear has 5.08 grams, a medium apple with skin has 5 grams, one cup of blueberries has 4.18 grams 1 medium navel was 3.40 grams and a medium banana has 3.1 grams of fiber. Read more fruits rich in fiber.
Vegetables: 1 medium lawyer has 11.84 grams of fiber, closely followed by a cooked artichoke medium with 10.3 g 1 cup cooked peas was 8.8 grams, had a cup of cooked kale has 7.20 grams, one cup of cooked sweet potato 5.94 grams and a cup of winter squash has 5.74 grams of fiber. A cup of cooked broccoli has 5.1 grams, one cup has 5 grams of cooked turnip greens, a cup of carrot has 5.22 grams and a cup of cooked sweet corn has 4.2 grams, as well as d 'a cup of Swiss chard. Read on vegetables rich in fiber.
Cereals, grains and pasta: a cup of bran cereal was 19.94 grams, one cup of dry oatmeal contains 12 grams, 7.98 grams of a bowl of brown rice, a cup of whole wheat pasta has cooked 6 34 grams, one cup of whole wheat spaghetti has 6, 2 grams and a cup of flour is 6 grams 3 / 4 cup bran flakes are 5.3 grams, while a medium oat bran muffin was 5.2 ounces and a cup of regular oatmeal has 4 grams of fiber. Read more cereals rich in fiber.
Legumes, nuts and seeds: A cup of peas has 16.3 grams of fiber, a cup of cooked lentils has about 15.6 grams, a cup of black beans has 15 grams, one cup of cooked beans to 13.33 grams, one cup of black beans was 14.92 grams, one cup of cooked lima beans has 13.2 grams, one cup of canned beans has 10.4 grams of a cup of cooked soybeans 7.62 gram fiber, 3 tablespoons of flaxseed were 6.97 grams and a cup of cooked chickpeas has 5 , 8 grams of fiber.
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