10 Foods High In Fiber & Main Benefits of Fiber

10 Foods High In Fiber & Main Benefits of Fiber

Healthy diet Healthy Foods

Fibrous foods are foods that contain fiber in which the body can not digest or absorb. Because it can not be digested by the body's digestive tract, dietary fiber is not going to generate energy or calories to the body. Foods that contain fiber are very best consumed body in amounts as needed because it provides a big benefits, especially in the digestion. Dietary fiber can not be absorbed in the small intestine. Therefore, the fiber will not enter the bloodstream. Although not easily digested, fiber appears to have an important role in the body. This fiber will be taken by the small intestine to the large intestine with intestinal peristalsis. The presence of fiber in the colon will help the process of metabolism in the large intestine.

Foods high in fiber

Green leafy vegetables

Green leafy vegetables are the food sources rich in iron, beta-carotene and fiber. According to nutritionists, green vegetables such as spinach, turnip greens, and beet greens, are the best sources of fiber. One cup serving contains 4 to 5 g of fiber.

Corn

Corn contains many antioxidants. About half a cup of corn kernels, contains 2 grams of fiber. Popcorn (without salt or seasoning) is also a source of fiber, with about 3.5 grams of fiber per three-cup serving.

Brown rice

If you're eating white rice, with a chewy texture and savory taste, you seem to have to get used to eating brown rice. Each cup of brown rice contains 3.5 grams of fiber.

Nuts

Nuts contain a lot of fiber. According to nutritionists, black beans and kidney beans is one of the best sources of fiber. You can get about 15 g of fiber or more per 1 cup serving. Nuts, such as cashews, almonds and other unsaturated fats. Studies show that people who eat nuts regularly are allow to lose weight more easily.

Berries

Fruit is a good source of fiber. According to nutrition experts, raspberries, blackberries and elderberries are the best sources of dietary fiber, with 8 to 10 g of fiber per 1 cup serving.

Avocado

Avocados are the best source of fiber, with two tablespoons per serving of avocado has about 2 grams of fiber and whole fruit pulp contains about 10 grams of fiber. Avocados are also a good source of monounsaturated fatty acids that can lower cholesterol and reduce the risk of heart disease. Unsaturated fat contained in avocados can increase delay hunger hormone called Leptin. This hormone can make your brain think the body is satisfied that make you stop eating.

Pears

Like most fruits with edible skin, pears are the fruit of the most nutritious and fiber-rich skin when they are consumed in their entirety. A pear contains about 5.5 grams of fiber.

Apple

As well as pear, apple is a fruit that should be eaten with the skin. Because that's where, nutrients from the stored apples. A regular size apple contains about 4.4 grams of fiber.

Edamame
Half a cup of edamame can contain up to 11 grams of protein and 9 grams of fiber, depending on the brand of the product you buy of course.

Broccoli
We all know that broccoli is good for health. Broccoli may prevent cancer and also contain a lot of fiber. You will get about 5.1 grams in a cup of boiled broccoli.

Main benefits of fiber for health

Prevent constipation

Constipation is a condition in which a person has difficulty to remove dirt or feces from the body. Fiber can prevent and alleviate constipation because of its ability to absorb water as it passes through the digestive tract, thereby increasing the size of the stool and make it soft so easily removed. Stools did not accumulate in the body, this will make the digestion and the body becomes healthier.

Helps Lower Cholesterol and Prevent Coronary Heart Disease

Fiber foods generally can bind cholesterol in the diet, so as to help reduce cholesterol levels that accumulate in the body. Cholesterol stacks that reduced in the bloodstream will automatically reduce the risk of coronary heart disease.

Prevent Colon Cancer

When the stool is supposed to be disposed of by the body accumulates too long in the body, bad bacteria will easily multiply and injure the intestinal wall so that free radicals can disrupt the body's cells. Moreover, the toxins in the dirt will be absorbed by the body again through the blood vessels and eventually spread throughout the body and makes the body unhealthy. It can increase the risk of colon cancer.

Helps Lose Weight

Foods that contain a relatively high fiber will give you a sense of satiety due to the composition of complex carbohydrates that are stopping appetite, thus resulting in lower consumption of food. In addition, foods that contain lots of fiber are usually low in fat so that it can reduce the intake of fat and excess calories in the body.

Keeping Blood Sugar Levels Remain Stable

Foods rich in fiber usually contain complex carbohydrates. This type of carbohydrate that takes time slow to be absorbed into the body system. Slow absorption process of carbohydrates can help avoid the drastic increase in blood sugar levels so that the body's blood sugar levels relatively stable and steady.

Low Sodium Diet Tips

Low Sodium Diet Tips

Healthy diet

The most important benefits of a low sodium diet is increased heart health. The heart will work more smoothly when the blood does not have excess sodium. Excess sodium causes water retention in the body and plays a role for the occurrence of high blood pressure. That's because, excess sodium in the body must be removed to relieve the problem.

Get rid of excess sodium from the body requires lifestyle changes. So this effort is not something that once finished. Limiting sodium intake has been shown to be beneficial for health. However, it does not mean the body does not require sodium. In moderate amounts, sodium is needed for many bodily functions such as facilitating the movement of muscles, balance body fluids, and transmission of information in the nervous system.

A low sodium diet is an eating plan that features minimal amount of salt intake. A low sodium diet doesn’t mean you have to eat some special foods. If you often eat out, try to eat more home cooked meals. You can control the sodium intake by eating home cooked food.

Tips on Low Sodium Diet

1. A low sodium diet doesn’t mean you have to cook some special food for yourself. It means you have to just cut down the salt amount from your diet.
2. Avoid eating salty food like salted potato chips, salted cashew, salted peanuts etc.
3. Use less salt in cooking.
4. Softened water contains added salt. To minimize salt intake, avoid softened water for cooking and drinking.
5. Keep away the salt shaker from your table.
6. Go creative and use different spices, herbs, lemon, etc to jazz up your food.
7. Avoid sauces like soy sauce that has high sodium content.
8. While shopping look for low sodium products.
9. You can ask your physician for a recommendation of salt substitutes.
10. Low salt diets shouldn't contain more than 1 teaspoon (2,300 mg) of sodium per day.
11. Read ingredient labels to identify foods high in sodium when shopping for different food products. High-sodium food additives include salt, baking powder, brine or other items that say "sodium," such as monosodium glutamate (MSG).
12. Drinking enough water. Drinking water helps the body stay hydrated so that helped pull sodium out of the body.
13. Eating foods rich in potassium. Research shows that eating foods rich in potassium, such as bananas, green leafy vegetables, and tubers, is useful for reducing the amount of sodium in the body.
14. Diuretics. Diuretics, either natural or chemical that helps pull sodium out of the body, and helps get rid of water retention. Examples of green tea is a natural diuretic, wheat, and asparagus.

Low Sodium Food

• Any fresh or frozen beef, lamb, pork, poultry and fish
• Eggs and egg substitutes
• Low-sodium peanut butter
• Dry peas and beans (not canned)
• Low-sodium canned fish
• Drained, water or oil packed canned fish or poultry
• Milk, yogurt, ice cream and ice milk
• Low-sodium cheeses, cream cheese, ricotta cheese and mozzarella
• Buttermilk
• Regular and processed cheese
• Cheese spreads and sauces
• Cottage cheese
• Fresh vegetables
• Frozen vegetables without sauces
• Low-sodium canned vegetables, sauces and juices
• Fresh potatoes
• Frozen French fries and instant mashed potatoes
• Low-salt tomato or V-8 juice.
• Fresh fruits
• Fruit juices
• Milk shakes

Food Should be Avoid In Low Sodium Diet

1. Sources of carbohydrates: bread, biscuits, and cakes made with all the salt and soda

2. Animal protein sources: organ meats, cheese, sardines, preserved food with salt such as salted fish, corned beef, smoked meats, dried shrimp, canned fish, salted eggs

3. Vegetable sources of protein: peanut butter and all the nuts that was cooked with salt

4. Preserved vegetables with salt: canned vegetables, etc.

5. Fats: margarine and butter

6. Seasoning: salt, baking powder, baking soda, MSG, soy sauce, shrimp paste, tomato ketcup, tauco, etc.