Dietary Fiber-an Indispensible Component In Food Pyramid

By Author: Sharon
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People eat variety of foods to keep healthy. Some people have their doctors to make recipe according to the food pyramid.

The food pyramid tells us that we have to eat a variety of foods, which includes all the food groups, and from every color. Another tip that we can get is that we have to eat less of some foods, and more of others. In the diagram of food pyramid, you can see that the bands for meat and protein and oils are skinner than the others, because you need less of those kinds of foods than do of fruits, vegetables, grains, and dairy foods. And today we want to talk about the fiber in our foods.

Actually fiber is not a nutrient in comparison with other foods. But it is really important in keeping us healthy. It's not the fiber we are using or wearing in our daily life.

Dietary fiber, or roughage or bulk, can be found in all parts of plant foods such as in fruits, vegetables, whole grains and legumes. It cannot digest or absorb, but it is best known for its ability to prevent or relieve constipation.

Fiber can be classified into two categories, insoluble fiber, which doesn't dissolve ...
... in water, and soluble fiber, which can solve in water.

The insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber. On the other hand, the soluble fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Getting enough fiber in the diet can have many benefits to our health, and lower risks of developing certain conditions, such as heart disease, cancer, gallstones and kidney stones. It can improve the absorption of calcium, magnesium and iron, reduce the blood cholesterol and triglyceride levels, keep the blood glucose levels after meals stable, and stimulate the immune responses.

Evidence is now growing to support the notion that foods containing soluble fiber, such as oats, rye barley, and beans, can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables, such as citrus fruits and carrots, have been shown to have the same effect.

By eating foods contain fiber, the passage of food through the body is speeded up. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer. Other types of cancer that are linked with over nutrition and may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.

And eating foods contains fiber can also be good to our plan of losing weight. Fiber can sometimes slow the onset of hunger, and you are less likely to overeat. On the other hand, eating foods rich in fiber tend to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And diets with fiber tend to be less energy dense, which means contain fewer calories compare to the same volume of food.

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