Latest posts by Adrian Ion (see all)
- High fiber vegetables: debunking the mistery - June 22, 2013
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Although a regimen of regular exercise and eight hours of sleep each night assist in achieving a healthier lifestyle, a well-balanced diet that includes high fiber vegetables will maintain a properly functioning digestive system. High fiber vegetables, both soluble and insoluble, perform distinctive functions for fine-tuning several regions of the body’s digestive system.
What are high fiber foods?
There are two major types of fiber recognized by most scientists: soluble and insoluble. The digestive system turns soluble high fiber vegetables into a soft gel-like form as they travel through the digestive tract. This soluble fiber assists in lowering harmful system levels i.e. cholesterol and glucose. Although high-fiber is a complex carbohydrate, the digestive system does not break down the substance, therefore avoiding the increase of glucose levels while at the same time allowing the body to adjust positively to natural insulin levels. A diet rich in high-fiber vegetables naturally regulates glucose levels. Additionally, as the fibrous substance passes through regions of the digestive tract, cholesterol levels optimally adjust as well. This process helps protect against harmful conditions such as heart disease, high blood pressure and complications resulting from diabetes.
Another form of high-fiber food is insoluble fiber, which does not break down or become absorbed during the digestion process, rather remaining in bulk form. This form of high fiber roughage greatly benefits the body’s digestion system while conditioning the bowels, colon, stomach and small intestine. The high fiber vegetables within the insoluble group travel through these regions of the body, cleansing each area as they pass. Found within the stomach are good bacteria and bad bacteria. The ‘good bacteria’ is essential for fighting sickness while ‘bad bacteria’ can increase fat and sugar levels. Insoluble fiber or indigestible roughage removes harmful toxins and bacteria while leaving behind the beneficial amounts of bacteria the body needs for proper regulation. Moreover, high fiber foods assist in regulating bowel movement and help towards correcting irregular bowel conditions such as constipation or diarrhea.
Benefits of eating high fiber vegetables
Vegetables rich in high fiber provide an excellent resource for fighting and relieving inflammatory conditions within muscles, tendons and joints as well. Top high fiber foods include increased levels of antioxidants, the very substance that alleviates inflammation. The antioxidants within the fiber attack and remove inflammatory compounds while also improving painful conditions caused by inflammation.
Further benefits of a high fiber diet help to regulate optimal weight levels. Both insoluble and soluble fiber takes longer to pass through the stomach, which allows the individual to feel full sooner, with fullness lasting longer than a diet high in fat and sugar. Diets consisting of foods high in sugar and fat provide a short and false feeling of fullness, increasing the need for ingesting more. Consuming vegetables high in fiber assist in controlling weight gain by reducing over-eating during an average meal.
As with any substance, moderation is the key toward achieving and maintaining a healthy body. The average adult should only consume between 30-35 grams of high fiber vegetables daily. It is also important to consult your physician for ensuring the appropriate fiber intake necessary within your personal dietary plan. Each individual’s dietary requirement varies and a licensed physician can provide the proper guidance. A trained professional’s supervision is important for overseeing and avoiding harmful interactions i.e. allergic and medicinal complications.
