Reduce Risk of Non-Communicable Diseases

Dietary Fiber and Whole Grains To Reduce Risk of Non-Communicable Diseases

Non-Communicable Diseases

Every doctor advises that a person should have a balanced diet, which means that when you intake your food all the proportions of the food should be equal. It doesn’t mean that you should get your food’s weight checked every time you go to eat. But when someone talks about a balanced diet, it means that a person should follow an eating plan that gives the body all the nutrition that a body needs to work optimally. Fiber is not amongst the balanced diet chart so you have a free space to have as much as you can.

What is dietary fiber

Dietary fiber, also known as roughage, is one of the plant foods. Unlike protein or carbohydrates, fiber is plant food. Through the mouth, it passes through your intestine and gets out unharmed.

But there are two types of dietary fibers,

  • Soluble: Which dissolves in water
  • Insoluble: Which does not dissolve in water

There are a lot of vegetables and fruits containing both types of fibers. Irrespective of their quantity a person should have a high verity of fiber-rich fruits.

Sources of high fiber diets

If you get confused about what all things contain fiber then these are some of the things you can prefer.

  • Fruits: Apple, Oranges, Strawberries, Guava, Mango are all rich in Fiber.
  • Vegetables: Artichoke, Butternut squash, Parsnips, Carrots, and Broccoli etc. are again rich in fiber.
  • Whole grain products: Rye, Oats/ Oatmeal, Corn, and Barley are some of the names of products rich in fiber.
  • Bean and peas like lentils, split peas, peas, and chickpeas can be easily available fiber-rich
  • Seeds: Chia seeds, Black seeds, Almond, and Dried Coconuts are some of the most fiber-containing

To have high fiber foods avoid canned fruits and vegetables, pulp-free juices and things like that.

Benefits of High Fiber Diets

Bowel Movement

Fiber has an amazing capability of increasing the weight of your stool along with the size of it. If your stool is bulky, it is easier to pass, giving you fewer chances of constipation. As fiber is soluble in water, it starts soaking the water from your stool providing it with thickness and weight. It helps your stool to pass easily.

Bowel Health

High fiber helps you to lower the risk of development of hemorrhoids and small pouches in your colon. Hemorrhoids are what become piles and pains a lot. High fiber diets, as per the results of a lot of studies, helps in reducing the possibilities of colorectal cancer.

Cholesterol level

One of the many benefits of the solubility of dietary fibers is that it helps in controlling the cholesterol level from the blood. In other words, the fiber found in seeds, help in lowering total blood cholesterol by lowering the level of low-density This can also be said that it decreases the bad cholesterol from your body and helps you live a healthy life. In addition to the cholesterol of the body, it helps in saving some heart-related problems as well. Like it helps in reducing blood pressure and inflammation.

Blood sugar level

The soluble fibers help in reducing the dissolution of sugar in the body, which in turns helps a sugar patient and controls his blood sugar level. On the other hand, the insoluble fiber may help in reducing the chances of developing type-2 diabetes.

Healthy Weight

When someone uses the word healthy weight, it is supposed to be an average rate according to BMI. Now how high fiber diet helps in all this? The food with high fiber tends to be more filling than the food with low fiber in them and dissolves slower than low fiber as well. Which means you can have less amount of food, and stay full for a longer time. High fiber food has much fewer calories than food with low or no fiber. That means that the intake of calories is minimized and the food is staying in for long Hence healthy weight is gained properly.

Need for fiber

A person should know about the amount of fiber required in his day or else he or she can be confused about the quantity of the fiber needed to keep them healthy. The average need of a human body to consume fiber is as follows.

  • Men under the age of 50 need 38 grams of fiber on an average.
  • Men above the age of 50 need 30 grams of fiber on an average.
  • Women below the age of 50 need 25 grams of fiber on an average.
  • Women above the age of 50 need 21 grams of fiber on an average.

Fiber is great for your body as explained above. Here are some tips for you to have the most fibers in your daily routine.

  1. The day starts with breakfast, where you can choose a high fiber cereal, instead of buttery pancakes or paranthas. This will start your day with 5 grams of fiber in the morning and you can start your morning in a fresh and orderly manner.
  2. Whenever you reach supermarket choose things with whole grain in it. For example, whole grain flour, wholegrain bread, anything starting from whole grain give you 2 grams of dietary fiber in each serving. So think of the fiber you can consume in a day.
  3. If you bake food at your home, you can always bake flour with whole grains garnished or sprinkled over or while baking adds some whole grain in the dough which will be baked along with the cake or a muffin you just took out of your
  4. Try and eat as much of raw veggie as you can. Raw vegetables are a great source of fiber along with fruits as enlisted above.

I hope you will follow the diet and make yourself better day in and day out.

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