Fiber is mostly polysaccharides composed of glucose units, but human digestive enzymes cannot break the bonding of these units. We can think of fiber as non-starch polysaccharides. These include cellulose, hemicellulose, pectin, and some other types of fiber. That might sound like Greek to you, but fiber is an important part of our daily diet, and a high fiber diet might be perfect for your body.
Depending on their solubility in water, there are of two main types of fiber: soluble fiber and insoluble fiber. Both of these types are important for optimum health. Fiber has a number of health benefits and hence is highly recommended in daily food. Some of its health benefits are:
* It promotes the feelings of fullness and reduces energy consumption. * It prevents constipation, hemorrhoids, and other intestinal problems. * Fiber helps prevent bacterial infection of the appendix. * It reduces the risk of colon cancer. * It stimulates the muscles of the digestive tract and helps them retain their health and tone.
To keep the digestive tract healthy and prevent other disorders like hemorrhoids and intestinal problems, people normally need 20 to 35 grams of fiber daily. These can be obtained from a variety of plants, vegetables and fruits. Fibers are especially abundant in whole foods. All fruits are rich in fiber. For just 2 grams of fiber, you could eat 1 small apple, 1 peach, 1 small banana, 2 prunes, 16 large cherries, or a number of other fruits. Grains also contain fiber. For 2 grams of fiber, simply try 1 slice of whole wheat bread, 2 slices of cracked wheat bread, 1 cup of cooked oatmeal, 2 cups of popped popcorn, or 1/4 of a cup of corn bran.
If you are on a low-carb diet, you can try eating cooked vegetables to provide your body with adequate fiber. For 2 grams of fiber, eat 1/2 of a cup of broccoli, 1 cup of celery, 1/2 of a cup of carrots, 1 small potato, 1 large tomato, or a variety of beans. Beans, or any type of legume, are the real powerhouses for fiber. By only eating 1/2 of a cup of kidney beans, 1 cup of dried peas or lentils, or 1/2 of a cup of canned baked beans, you can provide your body with a whopping 8 grams of fiber. If all else fails, small amounts of fiber can also be found in peanuts, walnuts, and pickles, so there is really no excuse for not getting enough fiber in your diet!
I'm sure you've heard everyone saying it - the best way to live your life is through a high-fiber diet. Health expert after health expert is telling us this. Even the American Dietetic Association, the Surgeon General, and the National Cancer Institute are pushing the importance of making sure you eat enough fiber. Their recommendation is that every adult should consume at least 20-35 grams of fiber a day (for children the recommendation is ?age plus five? meaning their age plus five in fiber grams per day).
While that doesn't seem like too much to ask, a lot of the foods we eat today are not full of the high fiber we need, but instead are overflowing with fats and sugars that we don't require. Every day people are tempted by fast food restaurants, snacks that have been preserved and pre-packaged, and other non-healthy options, instead of fiber-rich foods like fresh vegetables and fruits.
Not all people can appreciate what fiber really does for the body. Often, they don't know about its healthful benefits. Essentially when you take in soluble fibers they get into your digestive system and act much like a first cleaning crew. Things that are in the system, like toxins and extra cholesterol will be sucked into the fiber, and then it will move it through the body and eventually eliminate those items during a bowel movement. Insoluble fibers meanwhile are like the secondary clean up crew and scrub the walls of your colon, getting any other debris to move out of your body. It is believed diets high in fiber can keep toxins from turning into diseases such as Cancer, Crohn's, and Colitis.
In addition, fiber is an aid in heart health. Studies have shown that fiber contributes to healthy cholesterol levels as well as regulating blood sugar levels.
When it comes to losing weight, fiber is the smart and natural choice to help you reach your weight loss goals. Generally foods that are high in fiber are very low in calories. The result is simple math ? the lower calorie a food is, the more of it you can eat within dieting parameters. Once fiber-rich foods get into the intestines, they also help produce hormone CCK (cholecystokinin). This is the hormone that sends messages to your body and brain to let you know you have eaten enough, and are full.
The changes that can make all the difference in your battle with weight loss and to have better health are very easy ones. It's as simple as adding more fiber to your diet. If you don't remember the 20-35 grams of fiber number, remember to try and make sure there are five servings of fruit and vegetables in your diet every day.
Both Stephen Campbell & Brandon H. Masters are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Stephen Campbell has sinced written about articles on various topics from Psychology, Email Advertising and Personal Development Plan. Stephen C Campbell (MBA, MSc, MCIM) is a Business Consultant & Internet Marketer, he has produced a wide range of topical subjects In Audio including this one at