When you think of fiber, you may think of its benefits on digestive health, but remember the many other
Benefits of a High Fiber Diet:
- Feel full with without extra calories
- Prevent overeating
- Promote weight loss or maintenance
- Lower heart disease and diabetes risk
- Reduce inflammation
There are two types of fiber-
Soluble and
insoluble. Both types are found in plant-based foods with varying concentrations in different types.
Insoluble fiber is the key player in digestive health and is highest in whole grains and legumes, while soluble fiber is the key player in disease prevention and is highest in fruits and vegetables.
Five Fiber Favorites:
- Bran Cereals
- Beans
- Raspberries
- Nuts
- Potatoes
*Start one step at a time. Fiber is a critical component of a healthful diet, but make sure to increase gradually to minimize digestive stress. Pair a high fiber diet with a high water intake and keep the skin on plants whenever possible.
Sources: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=1 http://www.nationalfibercouncil.org/food_chart.shtml
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