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Tuesday, March 15, 2011

Fiber and Its Benefits

Tuesday, March 15, 2011

Fiber consists of many different substances found in plant cell walls. In fact, fiber is not digestible by our digestion system. Even, fiber has no nutritional value. However, fiber is beneficial for our body. How could be?

Depending upon its ability to dissolve or not dissolve in water, fiber divided in two categories: soluble fiber and insoluble fiber. Some foods are predominant in only one, but others foods contain both soluble and insoluble fiber.

Soluble fiber means easily dissolves in water. Soluble fibers consist of pectins, gums, and mucilage. Foods contain Soluble fiber are oats, brown rice, seeds, rye, dried beans and peas, oat bran, barley, vegetables( especially corn, couliflower, sweet potatoes, and carrots), fruits (such as strawberries, bananas, apples, oranges, pears, and nectarines). Foods rich in soluble fiber have been known to help reducing the risk of heart disease, decrease blood pressure, and help control blood sugar levels in diabetics.

Insoluble fiber is the type of fiber that doesn't readily dissolve in water. Insoluble fiber includes cellulose, hemicellulose and lignin. We can find Insoluble fiber in corn bran, wheat bran, fruits, whole wheat breads, cereals and vegetables (especially parsnips, potatoes (with skin), broccoli, and green beans). I've mentioned that some foods contain both soluble and insoluble fiber, right?

Insoluble fiber is responsible for moving waste material through your intestines. Foods rich in Insoluble fiber have been shown to decrease risk of colon cancer and diverticulosis. So, if you have a little constipated problem, high cholesterol, and want to reduce risk of colon cancer; eat some foods that rich in fiber.


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