Increasing Your Fiber Intake
The following information will help guide you on the whole process of increasing the level of fiber in your everyday diet. Fats are actually insoluble food. So as you eat them they turn to liquid form in order to be absorbed into the bloodstream. Fats have been considered a healthy choice for many years and the latest research shows that having more than eight grams of fats in your daily diet can increase your risk of heart attack or stroke. If you have high cholesterol you should limit the amount you consume in order to reduce your risk.
Increasing the amount of soluble fiber in your daily diet is an important part of any high fiber diet. The soluble fiber is found in fresh fruits, vegetables and whole grains. They are found in all kinds of foods and are not digested easily by the body. When digested they become insoluble and get eliminated from the body in their liquid form. So by forming a slippery gel, the soluble fiber stays in your intestines longer and helps slow down digestion.
The soluble fiber helps maintain a healthy intestinal tract and helps keep the absorption of fat from your bloodstream to the intestine under control. This means that your body will not get excess fat deposited in the intestines. You need to eat plenty of fruit and vegetables every day to have this type of effect. However, it is also important to keep a tab on the amount you consume each day, especially if you are suffering from high cholesterol. The amount of fat you intake will determine how much soluble fiber you should consume.
You can increase the amount of soluble fiber in the diet by avoiding fatty foods such as deep-fried items, full fat dairy products, hydrogenated oils, cheese and butter. You should also avoid foods that contain trans fats such as margarine, vegetable shortening, hydrogenated oil and hydrogenated vegetable oils. Fruits and vegetables are rich sources of fiber but should not be eaten in large portions. Eating them on a regular basis in small amounts will help you achieve a high fiber diet. Eating fruits and vegetables are an important part of any fiber diet. Just one serving of a fruit or vegetable will provide you with about one gram of fiber.
Fruits and vegetables should be consumed fresh and raw and not cooked. As long as they are raw, there is no chance that the fiber will be destroyed by heat. Fresh fruits and vegetables are the best sources of fiber but dried fruits or vegetables do have the potential to lose some of their fiber content when cooked.
High fiber diets will help reduce the risk of heart attacks and strokes as well. They will also help you lose weight. In the long term they are highly recommended to help control blood pressure, cholesterol and obesity. A high fiber diet may not be effective for everyone. It is always best to consult your doctor before beginning any new exercise or weight loss plan. It is very important to talk to your doctor before starting any diet regime.