The Fiber Diet

Fiber is found only in vegetable foods, especially fruits, vegetables, whole grains and legumes. A high fiber diet improves digestion and regulates bowel movements, prevents colds, reduces the risk of diabetes and heart disease. The fibers are still very important in controlling weight and preventing obesity.

Learn what is fiber and what foods should add to your meals:

Dietary fiber, includes all parts of the food that the body can not digest or absorb. Unlike other food components such as fats, proteins or carbohydrates, the fiber is not digested by the body, they pass through the stomach and intestine relatively intact. The fibers have several important roles in maintaining health.

There are two types of fiber, insoluble (those that do not dissolve in water) and soluble (that dissolve on water).

Insoluble Fiber:

This type of fiber promotes the movement of materials through the digestive system and increases stool bulk, which can be beneficial for those on constipation.
Whole wheat flour, wheat bran, nuts and many vegetables are sources of insoluble fiber.

Soluble Fiber:

The water-soluble fiber forms a gel-type material. It can help lower cholesterol and blood sugar.
Soluble fiber is found in oats, peas, beans, apples, citrus, carrots and barley.

Tips:

• Start your day with a breakfast high in fiber. Opt for cereals with bran or fiber in the name, or add a few tablespoons of wheat bran.
• Eat bread, whole wheat flour or another whole grain as the main ingredient.
• Try to have at least 2 grams of fiber per serving.
• In bread use a little more yeast or let the dough rise longer. Try adding crushed bran cereals or wheat bran when making cakes and biscuits.
• Eat more beans, peas and lentils. Add beans to soup or salad. Try brown rice, wild rice, barley, vegetables, whole wheat toast and salsa.
• Eat fruits, apples, bananas, oranges, pears and grapes are excellent sources of fiber.
• Make a snack of dried fruit, raw vegetables and crackers. Walnuts are also rich in fiber and great for a snack once in a while.

High-fiber foods are good for your health, but should be added to your diet in a gradual manner to allow the digestive system to adapt to change and thus prevent intestinal gas and bloating.
The amount of each type of fiber varies in different plants. To eat a greater variety of fibers, it is best to opt for the wide variety of foods and vary.

Besides all this, you should drink water, the fibers work much better with water. A high fiber diet and lack of water increases the risk of constipation. The water should be drunk throughout the day, however, if you drink a glass of water immediately before eating, will also feel less hungry.