Fiber is generally complex carbohydrates that the body cannot completely digest or absorb. There is soluble and insoluble fiber. Soluble fiber slows motility through the gastrointestinal tract, helping satiety or making an individual fill full. Insoluble fiber is beneficial in digestive health and promotes regularity.
The daily fiber needs of men and women vary and change as people get older. At age fifty or younger, women require approximately twenty-five grams and men thirty-eight grams per day. The American Heart Association says that diets high in complex carbohydrates and fiber can reduce the risk of obesity, high cholesterol, diabetes, and other chronic disease. Raising daily fiber intake should be done gradually to avoid any adverse digestive effects such as diarrhea.
There are many foods that are good sources of fiber. Many fresh fruits contain fiber, but some are better than others. Asian pears are very high in fiber, Other high fiber fruits are raspberries, blackberries, bananas, blueberries, and pears or apples with the skin included. Whole grain bread and crackers provide good sources of fiber. All vegetables have some fiber. Vegetable that contains high fiber include artichoke hearts, green peas, spinach, corn, broccoli, and potatoes. Dried fruits are known for the ability to help digestion. Dried figs, dates, raisins, or apricots have high fiber content. Beans are high in fiber and protein, but low in fat. Peas and other legumes are high in fiber and protein. Nuts and seeds are a great source of fiber and other nutrients. Two examples are sunflower seed kernels and almonds. Whole grains are good sources of fiber including brown rice, whole grain noodles, millet, quinoa, and bulgur. It is very important to consume an adequate amount of fiber based on age and gender to promote optimal health.
Soluble and insoluble fiber are found in many foods and often together. There has been quite the debate regarding dietary fiber. Some propose that it is desirable to subtract dietary fiber from the carbohydrate count. Soluble fiber generally slows motility through the gastrointestinal tract and allows for maximum absorption. Insoluble fiber can speed things through and aid the digestive tract in promoting regularity.
Both soluble and insoluble fiber are beneficial to a healthy diet. Carbohydrates yield a unit of energy known as calories. The body’s homeostatic mechanisms in healthy digestion absorb the maximum carbohydrates or amount needed. For this reason, gross carbohydrate counts work best for weight loss programs than “net” carbohydrates. Realize that some food is low on the glycemic index scale. An orange for example is low on the glycemic index scale and contains pectin and amylopectin, some of which will not be digested well but still yield the approximate carbohydrate count based on size. This is the value that should be used for accurate weight loss and maintenance programs. Individuals who produce little or no insulin because they know oranges are low on the glycemic index scale decide to eat a whole bag of oranges. At some point the person is going to have to compensate with insulin through a pump or injection. This point proves that although some foods are low on the glycemic index can still liberate energy for the consumer that will be included for an accurate program. Please visit tpnbodyperfect.com for more information.