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Fiber: A Real Supper Ingredient

 

Fiber also referred as roughage is a part of carbohydrate our body can't digest. The indigestible carbohydrates are intact in plants in the form of cellulose, pectins, gums, mucilages and hemicelluloses. Fibers are of two kinds: soluble fiber like gums, pectin, mucilages and insoluble fiber like cellulose and hemicelluloses.

Benefits of fiber:

-          Natural Laxatives: Insoluble fiber adds bulk to the stools which helps easy movement of waste through the intestines. The fiber helps eliminate waste and provide relief from constipation. Insoluble fiber also restores PH balance of the intestines and thereby reduces the risk of colon cancer and diverticulitis.

-          Enhance Immune Functions: Insoluble fiber helps increase friendly bacteria in the digestive track and increase immunity.

-          Heart Benefits: Soluble fiber binds with cholesterol containing bile thereby lowering the bad ‘LDL’ cholesterol.

-          Weight Management:  Fiber increases satiety and enhance satiation due to increased retention of gastric content which delay the nutrient absorption.

-          Diabetes Control:Fiber specifically soluble fibers delay glucose absorption from the blood stream which helps maintaining blood sugar levels.

On an average an adult women require 20 g of fiber a day an d an adult men would require 30 g/day. Caution do maintain adequate water intake while increasing your fiber intake.

Sources of fiber: Soluble sources are oats, nuts, beans, and fruit while whole grains and vegetables are sources of insoluble fiber.

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