So where do you find those fiber that you need in daily diets?
Fiber never existing in animal products. You will not find any fiber in red meat, poultry, fish, eggs, and other animal based products.
All the fiber exist only in plant products, this explain why vegetarians rarely have any need for laxatives.
So, if you plan to build a high-fiber diet, you will need to eat plenty of vegetables, fruits, beans, and whole grains and you will need to avoid animal products.
Let’s say that for breakfast you had a choice between old-fashioned oatmeal with whole grain toast on the one hand, and a bagel and jam on the other.
The first breakfast is loaded with fiber. But a bagel has very little. It is made from white flour—that is, wheat flour whose fiber has been removed in the refining process (Refining makes it soft and white but leaves it almost devoid of fiber).
If you choose whole-grain bread instead of white bread, you’ll get much more fiber. The same is true for brown rice, which retains the grain’s tancolored outer layer, as opposed to white rice, which has lost this high-fiber layer in the refining process.
Fiber comes in two forms:
Soluble fiber:
Which is the kind that dissolves in water, in the way that oatmeal, for example, gets creamy as it cooked. There is also plenty of soluble fiber in beans, barley, and several other foods. Soluble fiber is especially known for its ability to control cholesterol levels.
Insoluble fiber:
Which is found in wheat, rice, and many other grains, is visibly different. Rice or wheat grains just don’t get “gooey” the way oatmeal does. Insoluble fiber is especially helpful for keeping the intestinal contents moving along and fighting constipation.
In generally, the most fiber-rich foods are beans and vegetables, followed by fruits and whole grains.
Now, i believe you has the idea to prepare your high-fiber diets. :)
Post a Comment