Fiber has a diverse role to play starting from improved laxation and lowering cardiovascular disease risk to weight management. Unhealthy eating patterns and consuming too much of processed foods, have minimized the fiber level in our meals to a bare minimum.
Why Should You Have High Fiber Meals?
- Improves Bowel Health: More fiber in our diet makes the stool bulky. This leads to easy defecation and hence, acts as a natural laxative. Adding fiber to our diet can even help ease conditions such as constipation.
- Controls Sugar Levels: High fiber food causes a slow release of glucose into the bloodstream. Hence, it ensures that the glucose level in the blood doesn’t shoot up instantly. Fiber helps regulate blood sugar levels. Hence, diabetics are often asked to opt for high fiber food rather than refined food.
- Maintains Healthy Body Weight: The satiety center in our brain gets activated after 20 minutes. So when you are eating fast, you tend to eat more without any extra requirement. High fiber meals consume more time as they have to be chewed thoroughly. Hence, the brain has enough time to activate the satiety center. At the same time, high fiber meals are energy dense but low in fat, which also contributes to maintaining healthy body weight.
- Improves Cardiovascular Health: Soluble fiber absorbs the cholesterol in the intestine which is eliminated in the stools and thereby, makes it unavailable for the body. Apart from the cholesterol-lowering effect, it is also found to prevent hypertension and therefore, is also associated with lowering the risk of atherosclerosis, strokes, etc.
- Boosts Immunity: Fiber acts as a prebiotic, which helps in developing a healthy gut microflora in the intestine that contributes to the immune function. Some studies also say that there is more resistance to infection in an individual who consumes high fiber meals.
Given the above benefits, high fiber meals can help you alleviate, control and prevent major lifestyle related diseases. Make sure you include high fiber foods such as whole grains, fruits, vegetables, beans, nuts and seeds, etc. to your diet regularly.
To know which foods you should add to you diet, reach out to a certified expert who will guide you on what to eat as per your health goals, by subscribing for personalized health coaching here.
For more on Nutrition, check out Healthy Reads.
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केला मेरे पसंदीदा फलों में से एक है, क्योंकि यह स्वादिष्ट एंव एंटीऑक्सिडेंट, विटामिन और खनिजों जैसे मैग्नीशियम, पोटेशियम आदि से भरपूर होता है। हम सभी ने बचपन से ही केला खाया है – लेकिन क्या आपने कभी महसूस किया है कि केले का छिलका भी इस फल का एक हेअल्थी हिस्सा हैं? केले के छिलके के अत्यधिक स्वास्थ्य लाभ होते हैं और इसका उपयोग कोलेस्ट्रॉल को कम करने, झुर्रियों को खत्म करने और नींद में सुधार करने के लिए इसके छिलके का कई तरह से उपयोग किया जा सकता है। केले के छिलके को कच्चा भी खाया जा सकता है! ये न केवल खाने योग्य हैं बल्कि आपके स्वास्थ्य और त्वचा के लिए भी अच्छे हैं।
आपने कितनी बार फलों का जूस पिया है? आप कितनी बार अपनी सब्जियां खाते हैं? हालांकि हम मानते हैं कि दोनों करना काफी स्वस्थ है चूंकि फल और सब्जियां प्राकृतिक रूप से अच्छे होते हैं और इनमें शरीर के लिए आवश्यक सभी विटामिन और खनिज होते हैं, हमें ध्यान देना चाहिए कि हम शायद यह गलत कर रहे हों! आप ऐसा क्यों पूछ रहे हो? आइए जानें कि आपको अपने फल क्यों खाने चाहिए और अपनी सब्जियों का जूस क्यों पीना चाहिए!
