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Fiber is arguably the most important nutrients to detox the human body.
Almost every doctor, nutritionist, dietician, dentist, or specialist recommended patients to meet the daily fiber intake.
Octane diet, one of the most nutritious invention, is all about fiber diet management. Managing fiber is the same as managing your colleagues in the workplace where everyone promotes a harmonious work corollary environment.
Consumers across the world often faced indigestions, constipation, challenging bowel movements, and other health problems. The shortage of fiber nutrients is one of the voted reasons in Who Health Organization (2002).
However, excess fiber may brought upon indigestions, stomach bloating symptoms, or even pain in the tummy.
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Detoxification is the current trend. Remove toxic waste residuals before they convert into harmful bacteria that cause infections and damages to your organs.
Do not take your health for granted. Or anyone’s life per se. Focus on building up your body and naturally everyone will follow suit – it takes efforts to view results, no?
Think again, research studies proved that fiber resonates to your personal health. Direct correlations drew conclusion on human beings not taking this nutrient serious enough. Below list shows you 9 factual information pertaining to fiber and how your health is going to benefit from fiber diets.
Fact #1 Fiber nutrients fight diseases, viruses, and outbreaks.
Body immunity, largely popular topic across all ages, is dependent on fiber. Without proper nutrition planning, the absence of this nutrient will leave the body vulnerable to health attacks especially mutated viruses.
A diet high in fiber significantly lowers the risk of commonly known diseases. Prevention of colon cancer, heart disease, or digestive tract infections is better than a cure.
High fiber nutrients with a good absorption rate specifically removes bad cholesterol through binding in the digestive tract – retaining the good cholesterol in the body. The act of removal of bad cholesterol choking blood vessels can treat common digestion problems like constipation.
Similarly, across the medical industry, fiber vitamins and tablets are what doctors prescribed during consultation visits while nutritionists actively promoting used of fiber-related supplements. There is no secret behind this century year old nutrient.
Fact #2 Fiber intake reduces food consumption habits by 50%.
No doubt about that. Overeating is a problem. Obesity as a result from overeating is a major health concern in the world.
Nutritionists claimed that fiber yields psychology influence in lowering the amounts of food consumed in a human body. High fiber foods (i.e. broccolis and green veggies) tend to require a mouth to chew longer than usual (over a minute and about 3-5 minutes).
Meanwhile, enzymes produced take a longer time to digest the fiber nutrients. The process of chewing exhausted the teeth and mouth. When your mouth is tired, you will naturally stop putting food into the mouth.
After a satisfactory chewing, reducing food intakes in the oral organ, your stomach is next to continue digestions. High fiber diets will allow the stomach to grind for an hour up to 5 hours purely digesting the nutrients. Fiber too cleanse your digestive tracts, thereby preventing constipation or bowel problems.
Food and nutrition. Do you know that popular consumer foods do not yield enough fiber for the body?
Many people spent money to buy fast foods, tasty snacks, or candies. These items do not contain any nutritional values, yet savings are used up quickly. Such activities are detrimental to health and the pocket.
When you’re balancing the nutrition intakes, looking at factual food information, automatically assumed that no fiber nutrient is found in junk foods. Beef up your digestive powers by leveraging on the help of vegetables – the darker, the better.
Deep-fried foods clogged up blood vessels. Any doctor, dietician, nutritionist, or your best friend will tell you so. Instead, prepare a sumptuous diet that comprise of vegetables, fruits, salads, nuts, and seeds. A good way is to have an estimated nutrition fact on the dishes before making preparations.
Fact #4 Make grains a routine in any meals.
Grains are the highest source of fiber, period. Wholegrain products are one of the most challenging foods any digestive system can complete digestion.
No, avoid refined rice, flour, or any processed wheat. These foods undergone chemical washing to remove the healthy fibers from the skins, integrate commercial substances, and heavily advertised as “healthier” choices.
Dietary fiber, originates from plant matter, discourage quick digesting in the body. Fiber dietary sources tend to brush against the organs, making contact with your digestive tracts, and removing excess fats clinging stubbornly on your stomach and intestinal systems.
The best sources of high fiber are whole grains, concentrated grain products, and vegetables. Whole grain bread, roll, or bun makes an excellent choice for breakfast too. Who says dieting cannot be fun?
Fact #5 Fiber improves kids’ body immune system.
All adults need a certain level of fiber nutrition. Same goes for your children.
At some point, kids do need fiber intake to prevent foreign bacteria attacks, viruses, or disease outbreaks. A general practitioner’s recommendation is to go through injections. Yet, not all kids are suitable for bacteria injections or swallowing pills at an infant phase of life.
Children that are above age 2 years ought to consume certain intake of fiber daily. Other vitamins and supplements act as booster to personal growth and development processes.
Do your kids like to eat vegetables? Not really. Younger children prefer fast foods or something sweet to their tooth. It is a natural cause so don’t deprive them of childhood memories, please.
Look out for your kid’s favorite food. Sometimes, your child might pick up a banana and start eating. The same goes for light-colored vegetables such as spinach or lettuce – Popeye cartoon does influence kids to come into contact with canned vegetables.
Of course, it might be wise to “trick” your kids into eating healthy cereals. Add in some diary milk products to further enhance the taste. Fortified breakfast cereal variant is actually popular among them!
Fact #6 Drink water to digest fiber nutrients.
Good habits of eating dietary fiber is advocated. However, the body could not flush out 100% of residual toxins in the body. This is where clean water comes into aid.
Drinking water helps to make fiber more soluble and digestible. Vegetables such as broccolis or kale remained active in the digestive tract, thereby needing much water to flush out the fiber and food waste.
Health experts recommended daily intake of at least 7 glasses of water. It is estimated to be about 3 liters up to 4.5 liters of water. Anything above 10 liters of water consumption may lead to water poisoning – yes, there’s such a term as being intoxicated by water!
Digestive tract is one of the most important body functions in any human body. Do not disregard fiber nutrients or plain water. Your bowel movement will tell if constipation exists or a healthy 2 to 3 times daily toilet trips are met.
Fact #7 Fiber nutrient cannot survive under immense heat temperature.
Cookbooks taught you to cook vegetables thoroughly. Wrong! Fiber nutrient cannot survive under heat and will perish after cooking. Residual fibers in the waters are poured out to the plants or the kitchen sink.
When you placed 1 to 2 cups of vegetables into the pan, chances of loss of fiber is up to 40 percent. The higher the heat temperature, the quicker the fiber loss amounts – up to 75 percent of nutritional values flushed out after a heated cooking.
Steam your vegetables. You can learn this healthy practice from some health-conscious chefs. Steaming is an activity that helps to detox your body, so is it useful in detoxing bacteria while retaining healthy fiber strands.
Fruits may be cooked under certain heat. Avoid overcooking your fruits as you don’t really need to cook fruits unless it is part of the food recipe. Normally, washing of fruits thoroughly suffice.
The leftovers, usually vegetable waters or fruit peels, can be use as recycled content. Apart from watering the plants, you could create say vegetable waters for a drink. Fiber nutrients are found in them!
Fact #8 50 grams of fiber or less as daily intake.
Nutrition control. More fiber doesn’t equate to good results. Often, it’s wise to practice prudence in maintaining a healthy diet.
Too much fiber can get you into trouble. The daily recommended nutrition fact for fiber is about 35 grams up to 50 grams of fiber. Any more might result in digestion trauma.
For example, upon consuming more than 80 grams of dietary fiber, you may land in the washroom with diarrhea. Most of the time you will face stomach bloating symptoms. Why? Digestive systems cannot complete a full cycle of digestion, probably got stuck in the small intestines.
One major problem of digestion problem is absorption rate. Absorption rate in the body decreases significantly if you’re undergoing digestion trauma. The issue can interfere with your overall absorptive strength of other key minerals – hindering the vitamins and minerals from being absorbed into the body.
Fact #9 Know your daily fiber nutrition intake by heart.
Optimal food nutrition. Every individual has different daily nutritional intake. That’s the key reason why dieticians and nutritionists often plan for dieting routine instead of a standard model answer.
The appropriate amount of fiber in your diet varies. Although it is not hard to calculate, you have to exercise caution in weighing the foods being consumed. For example, in each of your meals, try not to exceed more than 2 and half cups of vegetables.
Assuming you’re a vegetarian, or on a vegan-based diet, then seek alternatives such as fruits, nuts, or seeds to cover up the loss of veggies. It is crucial not to overeat high fiber products especially whole grains related stuff. Avoid a single type of food item!
A diet-rich lifestyle comprises of healthy eating; apples, bananas, oranges, kiwis, pineapples, guavas, watermelons, honeydews, berries, kales, spinaches, lettuces, onions, corns, barleys, wheat, wholegrain rice, walnuts, peas, beans, potatoes, and many more.
Foods loaded with fiber nutrients are usually packed with vitamins and minerals.
As one of the respected ingredients to healthy eating, 9 facts of fiber is something you do not want to miss. It serves a variety of purposes, being covered in this topic, and recommended to eat in moderation. If you want to keep up with healthy living, start looking into dietary fiber immediately.
All individuals should also try to keep fit, stay active, and strive for a well-balanced diet proportionate to their age groups. Staying healthy fetches health benefits of disease immunity, regenerative powers, or simply responding to money matters.
Proper care and the right nutrients serve as deterrence to bacterial infections and harmful virus attacks.
Ancient quote: Your health is your wealth. When you search high/low for healthy food choices, these 4 brilliant ideas will ensure safe consumption, a healthier choice, and amazing health benefits.
Make an informed decision to always read the nutrition label or information regarding the food.
Eat fruits and vegetables do improve your health immunity system. These products don’t cost you an arm or leg.
Practice food science in delivering quality foods to the digestive system – high vitamins, protein, water content, and other health benefits to the body.
Best Practices: Meal preparation style – Steaming, boiling, cooking, microwaving, heating etc.
Dental Tip: Visit your dentist every 2-3 months: check for cavities, tooth infections, gum diseases, chronic health problems etc.
Hygiene Notice: Practice oral treatments on a daily basis – quit smoking, avoid artificial sweeteners, use medical mouthwash etc.
Fitness regime: Slow jog, long-distance walk, gym exercises, home workouts etc.
Prime: Always include vegetables, fruits, whole grains into your diet – meet the nutrition requirements.
Regurgitate: #21 Fiber Facts: 25 Nutrition Tips of All Time