Understanding the Health Benefits of a High Fiber Diet
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Understanding the Health Benefits of a High Fiber Diet
Charles Volcolatte is a health and weight loss researcher for http://www.skinnyasap.com/. He writes and researches actively on Weight Loss Programs and shares his knowledge at http://www.skinnyasap.com/ where he works as a staff writer.
Most people are familiar with how a high fiber diet promotes digestive health, however not many are aware that is also supports cardiovascular health. Fiber is able to normalize cholesterol levels by removing excess fats and cholesterol from the system. It also aids in the maintenance of healthy bood sugar levels because it slows down the conversion of carbohydrates into sugar. One other important benefit of fiber is that it not only cleanses the digestive tract but it also detoxifies the colon walls of waste and toxin build-up.
When we speak of fiber, we refer to the indigestible parts of plants. There are two types–soluble fiber and insoluble fiber. Both types should be included in the diet because each type offers its own unique health benefit.
Soluble fiber turns into a gel when dissolved in water. In this form it is able to absorb cholesterol and unwanted toxins. This in turn help ease elimination by promoting regular bowel movements. Soluble fiber is a common remedy for diarrhea because of its ability to absorb liquids which assists in the formation of stools. A common source of soluble fiber is fruit pectin.
Insoluble fiber is commonly known as roughage. This is the type of fiber that works like a broom sweeping out the intestinal wall of unwanted material such as waste and toxins. It is this process which promotes regular elimination. The common food sources of insoluble fiber are fibrous fruits and vegetables as well as bran.
Good digestion is maintained when these two types of fiber are balanced properly. A healthy diet consists of 25-35% soluble fiber and 65-75% insoluble fiber.
A known institute for health recommends a fiber intake of 20-25 grams daily. In reality however, the maximum amount of fiber the average American consumes is only 15%. The Standard American Diet or S.A.D. has be pinpointed as the main reason for the fiber dificiency of most Americans. And with reason. This typical diet contains entrees which are high in fat, refined forms of carbohydrates, fruits and vegetables.
Most, if not all nutrition, health and even fitness experts recommend a high fiber diet for everyone. It is considered to be a healthy, safe and effective weight loss method and just as importantly it also supports digestive and cardiovascular health. You do not have to have a weight loss problem or be struggling with cardiovascular or digestive disorders to be on a high fiber diet. This is the best general diet around because in addition to all the specific health benefits discussed, a high fiber diet also promotes overall good health.
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