Benefits of Fiber Rich Foods for Weight Management
When it comes to living a healthier lifestyle and losing weight, there are several diets to choose from, each promising amazing results. However, a fundamental and well-established fact—the tremendous influence of fiber rich foods—is frequently disregarded in the dynamic world of dietary advice. These unsung nutritional superstars provide far more than simply digestive health advantages. They are crucial in suppressing cravings, increasing sensations of fullness, and promoting long-term weight loss. In this article, we’ll dig into the science-backed benefits of including fiber-rich foods in your daily diet, illuminating how they may become your most powerful ally in attaining and maintaining your optimum weight. It’s time to unleash fiber’s transforming power for a healthier, happier you.
Role of Different Fiber rich foods in Digestive Health
Dietary Fibres
Soluble fibres and insoluble fibres play a crucial role in the functioning of the digestive system. These fiber-rich foods play an important role in maintaining the metabolism. Foods including fruits, vegetables, legumes, and other plants include dietary fibers, which are necessary carbohydrates similar to roughage. These fibres help maintain bowel health and keep hunger away, as it is difficult for the digestive system to break this down completely. These undigested fibres help flush out cholesterol and harmful carcinogens from the human digestive tract. It’s not advisable to consume too much fiber on a daily basis.
Soluble fibres
These soluble fibres help form a gel substance during digestion as the fiber absorbs plenty of water. This helps slow the digestive process and keeps the feeling of fullness. This helps in losing weight. One can find soluble fibres in legumes, beans, nuts, barley, oats, etc.
Insoluble Fibres
These insoluble fibres in whole wheat flour nuts, potatoes, cauliflower, etc., repel water and remain unchanged during the digestive process. These unchanged fibres help ease bowel movements.
Now, let’s discuss the food rich in high-fibres available around us.
Guava / Psidium guajava:
This vitamin C burst contains antioxidants apart from vitamin C, which protects the body from harmful radicals and removes toxins from the gut. One medium size guava contains approximately 10 gms of these fibres.
Dry Fruits:
Dry fruits such as dates, figs / anjeer, and prunes contain high quantities of fibers. These are highly recommended for people having constipation and help in easy bowel movement. The contents of the dried figs, like zinc, magnesium, manganese, and iron, help balance hormonal changes and help women cope with menstrual problems. These are some of the best insoluble problems that help lower cholesterol levels.
Broccoli:
It is highly recommended to include this vegetable in the food plan. The anti-inflammatory properties in broccoli help protect the blood vessel linings and, in turn, keep the heart healthy.
Apples:
These apples have soluble fibres that help treat gallbladder stones and diabetes. The polyphenols found in this fruit help lower blood pressure and the risk of brain stroke. These are also helpful in controlling sudden hunger.
Coconut:
This miracle nut is rich in insoluble dietary fibers and medium-chain fatty acids. MCFA helps reduce cholesterol levels and improves heart health. The low glycemic index reduces the risk of diabetes and lowers blood sugar levels. The oil derived from these coconuts – Cold Pressed Coconut Oil boosts the metabolic rate and helps burn calories and fat faster. This oil can be directly consumed or added to salads or cooked food.
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