1. 5 remarkable health benefits of fiber
Content
- 1. 5 remarkable health benefits of fiber
- 2. Some healthy high-fiber foods
Regularly eating a high-fiber diet is positively linked to healthy aging. Here are some notable health benefits of fiber:
1.1 Fiber promotes healthy digestion
According to MSc. Dr. Le Trinh Thuy Tien, member of the Vietnam Clinical Nutrition Association, there are two types of fiber: water-soluble fiber and water-insoluble fiber.
Soluble fiber is abundant in beans such as soybeans, kidney beans, vegetables, fruits... which help reduce cholesterol and help the body regulate blood sugar.
Insoluble fiber is abundant in vegetables, wheat bran, and unmilled grains. Insoluble fiber absorbs water, increasing the volume of waste, making the waste elimination process faster. Therefore, in our daily diet, we should eat a variety of foods that contain both types of fiber.
Both soluble and insoluble fiber play an important role in healthy, regular digestion. The gel that soluble fiber creates in the body thickens stools, helping to prevent and treat diarrhea. Meanwhile, the roughage effect of insoluble fiber helps push food through the digestive tract to relieve constipation.
Green vegetables, fruits, beans, and nuts are good sources of fiber.
1.2 Fiber improves cholesterol levels
Soluble fiber supports heart health. Fiber binds to dietary cholesterol in the small intestine, passing it through the body instead of retaining it for absorption. When we have high blood cholesterol levels over a long period of time, it can lead to atherosclerosis, or blockage of the veins or arteries in cardiovascular diseases.
1.3 Good for intestinal microflora
Fiber helps build a thriving gut microbiome. This is because soluble fiber acts as a prebiotic, or a form of food for the beneficial bacteria that live in the microbiome. While the microbiome plays a key role in healthy digestion, it is also linked to immune and brain health, among other benefits.
1.4 Supports blood sugar regulation
The body metabolizes simple carbohydrates quickly, resulting in a faster spike in blood sugar. However, when we eat complex carbohydrates, the fiber slows down digestion, resulting in a slower rise in blood sugar. A slow blood sugar response provides steady energy throughout the day and supports a healthy metabolism. This is especially important for people with metabolic limitations such as type 2 diabetes.
1.5 Fiber increases feelings of fullness
Because fiber slows down digestion, it helps us feel fuller for longer. This benefit helps us make the most of the energy from our main meals and snacks, so you should pay attention to adding fiber sources to your diet.
2. Some healthy high-fiber foods
2.1 Artichoke
Artichokes are a great way to increase your daily fiber intake. One cup of cooked artichokes contains nearly 10 grams of fiber. Enjoy this nutrient-dense vegetable in pasta dishes, pizzas, stir-fries, or add it to your protein salads or stews to help you reach your daily fiber goal.
Pizza with artichokes is delicious and nutritious.
2.2 Lentils
All beans are a good source of fiber, and lentils are one of the best sources. A half cup of lentils has 8 grams of fiber, and they’re great for adding to pilafs, curries, or soups, and are a great source of healthy protein.
2.3 Pumpkin
Pumpkin is one of the higher fiber fruits you can find. You can get 7 grams of fiber in one cup of cooked pumpkin. Pumpkin is a delicious, easy-to-digest food that can be easily incorporated into sweet or savory dishes.
2.4 Raspberries
When it comes to fiber-rich foods, berries often top the list because they are truly a dense source of fiber. Raspberries are the berry with the most fiber, with 8 grams in one cup.
2.5 Chia seeds
Chia seeds are known for being a complete source of protein and omega-3 fatty acids. Their high fiber content also makes them an excellent source of fiber, with 10g of fiber per 30g of unsoaked chia seeds.
Chia seeds are an excellent source of fiber.
2.6 Popcorn
Popcorn is a popular high-fiber snack. 100 grams of popcorn provides nearly 5 grams of fiber. To make popcorn healthier, try replacing butter with olive oil to increase the nutritional benefits of the dish.
2.7 Almonds
Almonds are one of the most nutrient-dense and high-fibre nuts available, making them the perfect afternoon snack. A 30g handful of almonds has nearly 4g of fibre, along with heart-healthy fats, protein and a host of vitamins and minerals.
Source: https://giadinh.suckhoedoisong.vn/7-thuc-pham-giau-chat-xo-nen-an-thuong-xuyen-172240712212257864.htm
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