High Fiber Fruits, Vegetables, and Food

Looking to add more High fiber to your diet? High fiber....along with adequate fluids intake will move quickly and relative easily going through digestive tract, and may helps it function properly. Dietary high fiber, also known as roughage or bulk, is found only in plan product, and these product include fruits, vegetables, and food. Fiber in the diet is important to the body in many ways. It helps the digestive system work properly, promote regularity, prevents/treats constipation and may even decrease the risk of colon and rectal cancer, decrease cholesterol, improve glucose control in diabetes, decresed risk of heart disease, and weight control.

Dietary fiber is the part of a plant which is not digested by the stomach or small intestine. Rather, it arrives unchanged in the colon. There, it does two things: It provides bulk or roughage and thereby helps promote regularity and far more important, many of these fibers are a food and nourishment source for the myriad numbers of bacteria that normally reside in the colon.

There is no single dietary "fiber"?.....Traditionally, fiber was considered that substance found in the outer layers of grains or plants and which was not digested in the intestines. Wheat bran, the outer layer of wheat grain, fit this model. Now we know that "fiber" actually consists of a number of different substances. The term "dietary fiber" includes all of these substances and is now considered a better term than just "fiber”. Dietary fiber is found in plants. While all plants contain some fiber, plants with high fiber concentrations are generally the most practical source.

The American Dietetic Association (ADA) recommends consuming a variety of fiber-rich foods. Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

Current recommendations from the United States National Academy of Sciences, Institute of Medicine, suggest that adults should consume 20–35 grams of dietary fiber per day, but the average American's daily intake of dietary fiber is only 12–18 grams.

The ADA recommends a minimum of 20–35 g/day for a healthy adult depending on calorie intake (e.g., a 2000 cal/8400 kJ diet should include 25g of fiber per day). The ADA's recommendation for children is that intake should equal age in years plus 5 g/day (e.g., a 4 year old should consume 9 g/day). No guidelines have yet been established for the elderly or very ill. Patients with current constipation, vomiting, and abdominal pain should see a physician. Certain bulking agents are not commonly recommended with the prescription of opioids because the slow transit time mixed with larger stools may lead to severe constipation, pain, or obstruction. The British Nutrition Foundation has recommended a minimum fiber intake of 18 g/day for healthy adults

Dietary fiber functions and benefits

Function: Attracts water and turns to gel during digestion, trapping carbohydrates and slowing absorption of glucose. Benefits: lowers variance in blood sugar levels

Function: Lowers total and LDL cholesterol Reduces risk of heart disease. Benefits: regulates blood sugar May reduce onset risk or symptoms of metabolic syndrome and diabetes.

Functions: Speeds the passage of foods through the digestive system. Benefits: facilitates regularity.

Function: Adds bulk to the stool. Benefits: alleviates constipation.

Function: Balances intestinal pH and stimulates intestinal fermentation production of short-chain fatty acids. Benefits: may reduce risk of colorectal cancer.

Fiber does not bind to minerals and vitamins and therefore does not restrict their absorption, but rather evidence exists that fermentable fiber sources improve absorption of minerals, especially calcium. Some plant foods can reduce the absorption of minerals and vitamins like calcium, zinc, vitamin C, and magnesium, but this is caused by the presence of phytate (which is also thought to have important health benefits), not by fiber.

Adding high fiber to the diet can have some effect, such as abdominal bloating or gas. This can sometimes be minimized by starting with a small amount and slowly increasing untill stools become softer and more frequent. However, many people including those with iriitable bowel syndrome, can not tolerate fiber supplements and do better by not increasing fiber in their diet. Finally, we are glad to share this information about high fiber fruits, vegetables, and food. Hopefully, this blog  healthy food may usefully for everyone.