Western-influenced fast food diets are usually high in protein, fat and carbohydrates. But as filling and delicious as they may be going down, you don’t want them to overstay their visit to your intestines.
Ingesting fiber in its rawest, unprocessed forms can speed up the passage of waste through your system. Your body, like a well-oiled machine, functions properly when nutrients are efficiently absorbed and disposed of.
The good news is that dietary fiber , in both soluble and insoluble forms, will do just the job.
Green vegetables, berries, cauliflower, squash, legumes, whole wheat and nuts are just a few of nature’s general sources of fiber.
Foods like these will make stool “soft and bulky,” which is a clear indication that a high content of roughage (fiber) has done its job of taking waste with it.
Regular intake of fiber improves bowel movements. That means cleaner intestines and colons, which will be less susceptible to infections that could lead to more dangerous scenarios later on, such as colon and rectal cancer.
The absorption of sugar is also regulated by the intake of fiber. One recent study has shown that eating fiber-rich, whole-grain cereal may reduce the risk of developing type-2 diabetes as much as 27 percent.
One of the major causes of heart disease, LDL cholesterol , is diminished, too, as fiber helps remove it from your body, thereby lowering blood pressure. The American Heart Association has reported that most of us consume only half the fiber our bodies need each day and recommends a daily consumption of 25-30 grams of fiber.
When thinking about the importance of fiber in weight loss, one good phrase to keep in mind is “eat like a cow rather than eat a cow.” Use greens and grains, high-fiber fruits and vegetables, to replace fats and sugars in your diet.
Pound for pound high-fiber foods have fewer calories than other foods. You could fill up on a pound of prunes, for instance, feel full and still have fewer calories than, say, a pound of potato chips.
So as you can see, filling up on fiber can be a great way to tame your appetite and a lot more. It really is the key to better all-around health.
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