It is generally acknowledged that fiber is a glucose unit of the non starch type, unbreakable by the enzymes of the body. It is also called a polysaccharide. Fiber could be soluble as well as insoluble in water. Some well-known examples of fiber are pectin and cellulose.
Fiber is one of the most important components in our daily diet. The benefits of fiber are numerous, it is known to prevent colon cancer but also to diminish the risks of developing heart conditions. Those who have weight problems should know that fiber play a very important role in weight loss diets.
Although diets rich in fiber are highly recommended by dieticians, most of the Americans ignore this advice, not paying enough attention to the importance of fiber. It is even more crucial when taking into consideration the results of the studies dealing with the influence of fiber on the heart. It is absolutely clear that a diet rich in fiber works wonder on the heart. The more the quantity of whole grain ingested, the less the possibilities of developing strokes and diseases of the heart in general. Someone whose habit is to eat about 2.5 portions of whole grains daily has less chances (with almost a quarter) to suffer from cardiovascular disorders, as opposed to a person who eats whole grains very seldom. Barley, brown rice or oatmeal are very rich in fiber and diminish the risk of developing heart attacks, strokes and clogged arteries.
Because whole grains contain high quantities of fiber and nutrients in general, they are extremely helpful when it comes to lowering the levels of blood sugar, insulin and cholesterol. Blood vessels are likely to improve their functioning due to the presence of fiber, which is also efficient in reducing inflammations of the circulatory system.
The levels of LDL cholesterol are slightly lowered by soluble fibers. The grains which are the richest in fiber are definitely oats. Among the foods containing important quantities of soluble fiber are oatmeal, oat bran, barley, peas, beans, rice bran, apple pulp, citrus fruits as well as strawberries.
In order to prevent eating in excess, it is indicated to ingest as much insoluble fiber as possible due to the satiety feeling it generates. Some of the foods which are rich in insoluble fiber are as follows: wheat bran, wheat cereals, whole-wheat breads, rice, rye, cabbage, barley, carrots, beets, cauliflower, turnips, Brussels sprouts as well as apple skin.
The following foods are the richest ones in fiber base: bran cereal, which contain 19.94 grams per serving or cup, cooked split peas with 16.27 grams, then cooked lentils with a content of 15.64 grams per serving or cup, cooked black beans, with a content of 14.92 grams per serving, cooked pinto beans with 14.71grams and last but not least cooked kidney beans with 13.33 grams per serving.
The recommendation of The National Academy of Sciences Institute of Medicine is for men who are under 50 to eat 38 grams of fiber on a daily basis, whereas women of the same age should have 25 grams on a daily basis as well. Men who are more that 50 should eat 30 grams of fiber a day, whereas women of the same age, 21 grams of fiber a day. The quantity of fiber ingested should be at its highest during childhood and gradually decrease with age. The real problem is that all that fast food and pre-packaged products which are so popular among the young are extremely poor in fiber.
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