4 Reasons to include fiber in your diet
What was the advise that everyone gave you when you last had Gut problems? ‘’ Consume more Fiber in your Diet’’. Your Doctor always advises you to consume more fiber in your diet. Did you ever think about the reason behind this? Some also say that consuming High Fiber diet will make you lose weight. So is this all true? Let’s find out some interesting facts about fiber and its importance in your daily diet regime.
What is Fiber
Dietary Fiber, also known as roughage, is an indigestible form of carbohydrates that is found in foods, mostly in plants. Based on the solubility in water, Fiber is categorized as Soluble Fiber, which dissolves in water and can be metabolized in the Gut. And Insoluble Fiber, which does not dissolve in water. Fiber is categorized based on other properties as well. There are different types of Fibers which are metabolized in different ways by the ‘Good Bacteria’ in the Gut. The General recommendation for a healthy male is to consume 38 gms of fiber daily, while for women , it is 25 gms daily. Sources of Fiber include Whole Grains, fruits and vegetables.
Why is Fiber Important
A large number of bacteria lives in our intestine, especially large intestine, which is also known as Gut flora. This Bacteria is actually good bacteria as it helps in digestion as well as making some important substances like Vitamin K which helps in Blood clotting . What happens when you eat Fiber ? Since human body does not produce enzymes to digest fiber, it reaches Large Intestine where it serves as a Food for the good bacteria. Therefore, Fiber act as Prebiotics and feed the Good Bacteria in your Gut and helps in increasing this bacteria.
Benefits of Fiber Rich Diet
- There are evidence that show that High Fiber diet helps in Weight Loss. Increase in Dietary Fiber automatically reduces the calorie intake of a person, thereby creating a calorie deficit. As per a study published by USDA Human Nutrition Research Center, ‘’ Under conditions of fixed energy intake, study indicates that an increase in either soluble or insoluble fiber intake increases post meal satiety and decreases subsequent hunger’’.
- Since High Fiber Food tend to have Low Gycemic Index, they cause smaller Spikes in blood sugar. This is important if you have blood sugar issues and consume a high carb diet. Choose a diet that contains more Fiber so that maximum of your carbohydrates come in the form of Low GI Carbs and your Blood sugar levels remain considerable stable.
- In a controlled trail study published by American Society for Clinical Nutrition, the human subject were able to reduce the total as well as LDL Cholesterol. Though the effect isn’t very large, yet High Fiber diet does help in lowering cholesterol.
- Fiber has proven to ease the problem of Constipation. In a diet like Keto, people face major issue like constipation since they struggle to consume enough dietary Fiber in the form of vegetables. According to a review of study published by Alimentary Pharmacology and Therapeutics, soluble Fiber can help in reducing constipation , while insoluble Finer generally has negligible effects.
Exercise during pregnancy provides numerous benefits to both expectant mothers and their Fetuses.
For the mothers, exercise improves fitness, prevents urinary incontinence and back pain, and lessens
swelling and constipation. It improves energy, mood and sleep; promotes muscle strength and
endurance; helps to prevent risk of gestational diabetes and promotes a faster labor. Furthermore,
women who are more active during pregnancy are more likely to continue their commitment to
physical activity once their child is born. Infants of exercising mothers tolerate the stress of labor
better and are more alert and are less irritable immediately after delivery. Exercise is not associated
with decreased birth weight or preterm delivery.
Many diets rely on the theory of fasting as the core of the process. This includes avoiding foods during certain times, skipping meals, restricting your diet to certain foods or consuming no solid foods. The concept behind intermittent fasting is nothing new, if you consider that our early ancestors had to “fast” while chasing down their next meal or finding edible foods.
While many people are caught up in the world of wanting to lose weight, there’s a smaller group of people who are trying to gain weight. For some, it’s the desire to add muscle mass to their frame. For others, there is a medical necessity to gain weight due to unplanned weight loss caused by a health condition. For most people, when the goal is to gain weight, that weight is ideally gained in the form of lean muscle; not fat.
Testosterone, well, every gym rat is familiar with this term. By definition, Testosterone is a hormone - a chemical messenger - that is responsible for the development of male sexual characteristics. This is something that we are taught in our school books and is known to everybody.
First, Let’s understand what exactly is whey protein ? Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. In other words, it’s a by-product of the process of cheese production from milk. So First of all, It is natural and does not anyhow relate to steroids whatsoever.