Contents:
- Medical Video: Healthy Eating Tips : Eating a High Fiber Diet
- What is fiber actually?
- Types of fiber
- 1. Fiber is insoluble
- 2. Fiber dissolves
- How can fiber reduce weight?
- Foods high in fiber
- Another benefit of a high-fiber diet
- 1. Helps maintain intestinal health.
- 2. Lower cholesterol levels
- 3. Control blood sugar levels
Medical Video: Healthy Eating Tips : Eating a High Fiber Diet
At present there are various types of diets to lose weight. One diet that is believed to be able to lose weight fast is a high-fiber diet. Then how effective is this type of diet and how it works? To answer that, let's get to know what fiber is and its role for the body.
What is fiber actually?
Fiber is a carbohydrate found in plant foods such as fruit, vegetables, and whole grains. Unlike other carbohydrates, fiber is not easily broken down and digested by the body. Therefore, fiber will flush and smooth the digestive system easily without causing an increase in blood sugar levels.
This is why fiber can generally help lower cholesterol, prevent constipation, and overcome various problems with digestive disorders.
Types of fiber
Fiber is divided into two types, namely soluble fiber and insoluble fiber. What is the difference between insoluble fiber and soluble fiber? Here's the difference.
1. Fiber is insoluble
As the name implies, insoluble fiber cannot dissolve in liquid. This fiber helps prevent constipation. Usually, this type of fiber is found in grains, whole grain cereals, and vegetables such as carrots, celery, and tomatoes.
2. Fiber dissolves
Water-soluble fiber absorbs liquid so that its appearance will thicken in your digestion. This fiber helps control blood sugar levels and reduces cholesterol. You can find this type of fiber in oatmeal, beans, apples, berries, and pears.
How can fiber reduce weight?
Basically, fiber helps reduce weight by making us feel full without consuming a lot of calories. Fiber stimulates receptors that tell the brain that it's time to stop eating.
In this case the fiber does not work alone, fiber needs enough water to be able to move through the digestive system. In addition, consuming eight glasses of water per day also helps fight hunger. Besides controlling thirst, water can also provide a feeling of fullness.
Things to remember, if you plan to go on a high-fiber diet, do it gradually. This is so that the body is able to adjust. Stomach feels uncomfortable, cramps, even diarrhea can be a side effect if you go on this diet excessively.
Study from American Heart Association shows that people who increase the portion of fibrous food in their diet without reducing the portion of other foods lose as much weight as people who are on a low-fat diet. From the study it can be concluded that people who consume more fiber tend to have a healthier body weight.
Foods high in fiber
In a high-fiber diet, you must consume high-fiber foods in accordance with the provisions. Women under 50 must consume at least 25 grams of fiber per day. Whereas men need more fiber, which is around 38 grams every day.
Choose the most natural foods and do not go through too many processed processes, the higher the fiber. In addition, all fruits and vegetables contain fiber, most of the fiber is contained in the skin. That means eating apples, pears, grapes, and guava with better skin. With the condition that you have cleaned and washed the fruit thoroughly.
Here are some types of foods that can be consumed for a high-fiber diet:
- Grains and oats like oatmeal (oatmeal), kuaci, and chia seed
- Bread, especially the type of wheat bread
- Fruits such as pears, raspberries, blackberries, and bananas
- Vegetables like broccoli, carrots and mustard greens
Another benefit of a high-fiber diet
Apart from being proven to lose weight, there are several other advantages of a high-fiber diet, including:
1. Helps maintain intestinal health.
The fiber contained in food increases the weight and size of feces and softens them. If the food you consume makes the stool more fluid, fiber will help solidify it because the fiber absorbs a lot of water. In addition, high-fiber diets reduce the risk of hemorrhoids and diseases in the large intestine.
2. Lower cholesterol levels
Fiber found in nuts and wheat helps reduce cholesterol levels in the blood. Studies have also shown that high fiber foods are beneficial for other heart health, such as reducing blood pressure and heart swelling.
3. Control blood sugar levels
Soluble fiber can help slow the absorption of sugar and improve blood sugar levels. A healthy diet that includes insoluble fiber can also reduce the risk of type 2 diabetes.
