Many of the connecting fibers to the health of the digestive functions of the body that we prefer not to think about them, however, the intake of foods rich in it can do so much more, fibers reduce the risk of heart disease, stroke, diabetes, help to improve the health of your skin, help you lose weight, and may even help in the Prevention of colon cancer, however, most of us don’t eat enough fiber!
Using some of the tips to add more fiber to your diet, you can help prevent serious diseases and feeling better.
In this article, you know to foods rich in fiber and its role in weight loss, for more on fiber horoscope for us. “
Foods rich in fiber
Fall fiber-rich foods within the different food groups, the most important are whole grains, vegetables, fruits, legumes and nuts. Containing no meat, dairy, and fiber, they also gave up processed foods and refined fiber also.
Fiber from whole grains
There are many simple ways to add whole grains to your meals, including:
Start your day fiber
Look for whole grains to increase your fiber intake at breakfast. Can simply convert breakfast cereal from corn flakes to Bran Flakes. If you are not those pills are suitable for you, try adding a few tablespoons of wheat bran, unprocessed to pills your favorite.
Replace white rice, bread, pasta, rice, brown, whole grain products
Try brown rice and whole wheat bulgur, which contains fibers higher than the most common-the love the taste of it. Choose also whole grain bread for toast and sandwiches.
Add grain to your device
When preparing bread in the House, replace the exact tail of the whole grain, half white flour or whole, and the use of a larger amount of yeast or let the dough rise for longer, as you can add a grain bran powder or wheat bran is processed into cakes, and cookies.
Add flax seeds
Containing flax seeds are high in fiber and omega 3 fatty acids, which can lower the cholesterol in the blood. You can grind the seeds in a coffee grinder or food processor and add them to yogurt or apple juice or breakfast cereals.
Fiber from fruits and vegetables
Most fruits and vegetables are rich in fiber, this is a good reason to implement more of them in your daily diet.
The following are some simple tips that can help you to it:
Add fruit to breakfast
Try adding fresh blueberries or raspberries or strawberries to your cereal or yogurt.
Keep fruits and vegetables at your fingertips
You can wash and chop fruit and vegetables and put them in the freezer for quick snacks and healthy. Choose recipes that contain these ingredients are high in fiber such as fruit salad.
Replace milk with fruit
Eat a piece of fruit like a banana or an apple or a pear, at the end of the meal instead of milk.
Eat the whole fruit instead of drinking fruit juice
Thus you will get more fiber and consume fewer calories, the juice of the Orange, for example, may not need fibers at all, and has 110 calories, while containing fresh orange and 3 grams of fiber and 60 calories only.
Eat the crust
Peeling fruits can reduce the amount of fiber in them, so make sure you eat the crust if possible like the peel of apples and pears.
Don’t leave legumes
Then add the beans, peas, or lentils to the soup.
Choose snacks carefully
So that fresh and dried fruits, vegetables, nuts and full grains are all good ways to add fiber to your meals light, free of nuts such as can make your snacks healthy and rich in fiber.
The fiber in fast food
Write many fast food calories and unhealthy fats with little fiber or food without them, so look out for goods that contain vegetables, and then add your nuts or corn.
Other tips to get more fiber from fast food
- Choose sandwiches, burgers, or processed from whole wheat bread or whole grain bread.
- Choose nuts or salads instead of french fries or potato chips.
- Choose pancakes made from oatmeal for breakfast, it is the best option and most contain fiber of all breakfast sandwiches.
- Choose drinks containing sugar less if possible.
- That your meal fast with a cup of fruit or yogurt, or apple slices or a piece of fresh fruit.
Fiber and weight loss
You think fiber is a key factor in losing weight and maintaining a healthy weight, and help you feel full faster, since they remain in the stomach longer than other foods, the feeling of fullness will stay with you longer, helping you eat less.
In general, we find that high-fiber foods such as fruits and vegetables often be low in calories, so it will be easy to cut calories when you add fiber to your diet, as there are other ways fibre can help to reduce weight include:
- Regulate the level of sugar in the blood, where fibers can help keep the fat burning capacity in your body and avoid the insulin spike which makes you feel dehydrated and desire food unhealthy.
- Eating plenty of fiber can burn fat through the digestive tract at a faster rate which reduces the amount absorbed.
- Lawrence Robinson and Robert Segal, M. A. (June 2019) High-Fiber Foods, Available at: https://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm (Accessed: 21st October 2019).