Fiber is mostly polysaccharides composed of glucose units, but human digestive enzymes cannot break the bonding of these units. We can think of fiber as non-starch polysaccharides. These include cellulose, hemicellulose, pectin, and some other types of fiber. That might sound like Greek to you, but the fiber is an important part of our daily diet, and a high fiber diet might be perfect for your body.



Types of Fiber

Depending on their solubility in water, there are two main types of fiber: soluble fiber and insoluble fiber. Both of these types are important for optimum health. Fiber has a number of health benefits and hence is highly recommended in daily food. Some of its health benefits are:

• It promotes feelings of fullness and reduces energy consumption.

• It prevents constipation, hemorrhoids, and other intestinal problems.

• Fiber helps prevent bacterial infection of the appendix.

• It reduces the risk of colon cancer.

• It stimulates the muscles of the digestive tract and helps them retain their health and tone.

    To keep the digestive tract healthy and prevent other disorders like hemorrhoids and intestinal problems, people normally need 20 to 35 grams of fiber daily. These can be obtained from a variety of plants, vegetables, and fruits. Fibers are especially abundant in whole foods. All fruits are rich in fiber.

    Soluble fiber

    It attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower the risk of heart disease.

    Benefits include:

    • Reduce heart disease

    • Good for the diabetes

    • Weight loss

    • Healthy bowel movements

      Insoluble Fiber

      It is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

      Benefits include:

      • Weight loss

      • Improve bowel-related health problems

        For just 2 grams of fiber, you could eat 1 small apple, 1 peach, 1 small banana, 2 prunes, 16 large cherries, or a number of other fruits. Grains also contain fiber. For 2 grams of fiber, simply try 1 slice of whole wheat bread, 2 slices of cracked wheat bread, 1 cup of cooked oatmeal, 2 cups of popped popcorn, or ¼ of a cup of corn bran.

        If you are on a low-carb diet, you can try eating cooked vegetables to provide your body with adequate fiber. For 2 grams of fiber, eat ½ of a cup of broccoli, 1 cup of celery, ½ of a cup of carrots, 1 small potato, 1 large tomato, or a variety of beans. Beans, or any type of legume, are the real powerhouses for fiber. By only eating ½ of a cup of kidney beans, 1 cup of dried peas or lentils, or ½ of a cup of canned baked beans, you can provide your body with a whopping 8 grams of fiber.  If all else fails, small amounts of fiber can also be found in peanuts, walnuts, and pickles, so there is really no excuse for not getting enough fiber in your diet!



        Digestive Wellness Formula

        by Nano Singapore

        Digestive Wellness Formula can help the body regain the nutrients and enzymes that most people are missing out on due to their lack of raw foods from our diets.

        Digestive Wellness Formula supplement is available for purchase online.



        DISCLAIMER

        All the content on this blog, including medical opinion and any other health-related information, are solely to provide information only. Any information/statements on this blog are not intended to diagnose, treat, cure or prevent any disease, and should NOT be a substitute for health and medical advice that can be provided by your own physician/medical doctor.  We at Nano Singapore Shop, encourage you to consult a doctor before making any health or diet changes, especially any changes related to a specific diagnosis or condition.



        SOURCES:

        https://www.webmd.com/diet/features/insoluble-soluble-fiber

        https://medlineplus.gov/ency/article/002136.htm