List of Fiber Foods, Foods High In Fiber
What are Fiber Foods?
Food content which has a high amount of dietary fiber is known as fiber food and the food as such comes under the category of foods high in fiber. There is a list of fiber foods which helps the individual to effectively choose their diet. There are two types of dietary fiber which includes: Soluble Fiber and Insoluble Fiber.
Soluble fiber dissolves in water easily. It is fermented in the colon into various gases and active by products, and can be prebiotic and/or viscous. These fibers slow down the movement of food through the body system.
Insoluble fibers do not dissolve in water. It is metabolically inert and provides bulking. It also metabolically ferments in the large intestine. Bulk fibers absorb water as it passes through the digestive system thereby helping to ease the defecation process. These insoluble fibers promote stool regularity and accelerate the flow of food through the system. Dietary fibers change the nature of elements of the gastrointestinal tract and the way other chemicals and nutrients are absorbed. Some types of fiber become gelatinous by absorbing water and are fermented by bacteria in the digestive tract. Insoluble fibers have bulking action and are not fermented to promote the bulking process. A major dietary fiber called lignin alters the rate and metabolism of soluble fibers. Other insoluble fibers are however fully fermented. Not all dietary fibers are fibrous, so you can say that the name fiber is actually a misnomer.
Benefits of Having a High Fiber Diet
When maintaining a diet by taking foods high in fiber or choosing a diet from list of fiber foods it is noted by many that it is easy to maintain body weight or lose it. Foods greater in fiber are usually hard to chew down quickly and prolong the eating time drastically. Slow eating allows the body to experience a sense of fullness and is much likely that overeating will not happen. Dietary fibers help to keep the body in a normal state and avoid constipation and other digestive problems. Foods high in fiber add bulk to the stool thus making it move through the bowels easily and thereby reduces the pressure. If the colon constricts and struggles to get rid of stool which is low in bulk, the region cramps up and becomes tight and results in constipation, gas and bloats. High fiber diets prevent intestinal problems including hemorrhoids; irritable bowel syndrome and diverticulosis. Fibers absorb water, bile salts and fats and get rid of them. It is also a very good fat reducing mechanism and is therefore useful to shed body weight. Fibers prevent particles from turning into cholesterol and low cholesterol is good for the cardiovascular system or can be said to be good for the heart.
A list of fiber foods helps an individual to choose a high fiber diet which further leads in strengthening of the digestive system, excretory system as well as the cardio-vascular system.