Fiber foods are foods that cannot be digested or absorbed by the body. Because of its nature that cannot be digested by the body’s digestive system, these dietary fibers will not produce energy or calories for the body. With intestinal peristalsis, fibers that are still a type of carbohydrate will be carried by the small intestine towards the colon to be subsequently disposed of. The presence of fibers in the colon will help the metabolic process in the colon.
Fiber Food Benefits
Fibre is like oil in vehicles, without the vehicle oil going to wear out, rusty or crushed. Fiber itself consists of 2 types of soluble fibre (soluble fiber) and insoluble fiber (insoluble fiber). Soluble fibers will be easily digestible in the body and will bind the fat that comes from food for later disposal. While the insoluble fibers will remain intact until the fibers are removed from the body. This is what makes the stomach feel full for a long time (useful to the diet).
Some important benefits of consuming fiber foods, such as:
- Preventing constipation
- Helps lower cholesterol levels
- Preventing coronary heart disease
- Preventing bowel cancer
- Help lose weight
- Keep blood sugar levels steady
- Reduces the risk of stroke and hypertension
- Lowering the risk of obesity
- Lower risk of hemorrhoids
- Lowering the risk of gastrointestinal cancer.
How much fibre is needed?
The average consumption of Indonesian fiber is 10.5 grams (Depkes Nutrient Research RI year 2001). While the recommended fiber consumption for adults per day is 25-35 grams. Divided by Gender:
Women : 25 grams per day
Male : 38 grams per day.
To overcome fiber deficiency, you can add certain types of foods that are high in fiber into your daily diet.
High fiber foods
There are many natural foods that contain many fibers, namely:
Apple is a fruit that has many benefits for health. Apples contain water-soluble fibers, organic acids, and potassium. The source of fiber apple fruit is not only in the flesh, but also in the skin. Therefore do not peel the apple when it will eat it. An ordinary sized Apple contains about 4.4 grams of fiber.
In addition to high fiber, Apple also efficacious stabilize blood pressure. The skin contains pectin (including food fibre that is soluble in foods) serves as a toxic cleanser from the body, absorbs excess water in the intestines, cleanses the feces (impurities), helps prevent dental caries and gums, lowers levels Cholesterol, and increase HDL (high density lipoprotein).
Bananas will add energy and improve your digestive health. Banana fruit contains fiber as much as 0.6 grams per 100 grams of ingredients. In addition, bananas also contain vitamin A, vitamin C, phosphorus, and iron.
Some of the benefits of bananas for health include, reducing acid levels in the stomach, treating disorders of the stomach, lowering cholesterol levels, treating heart disease and stroke, overcoming fever, overcoming allergies, and lowering blood pressure.
Pears are well consumed in the raw state. Fiber content in it in addition to healthy digestion, is also able to make you feel quick to satiate. Green pears contain vitamin C, potassium, magnesium, and pectin. Green pears include a type of fruit that contains many fibers with a rate of 2.3 grams per 100 grams of material. Green pears can be used to relieve deep heat, help the digestive process, relieve cough as antioxidants, launch the digestive tract, and prevent constipation. Green pears are very well consumed by children because of their high protein content. Actually, the fiber needed by children can be obtained from vegetables. However, usually they don’t really like veggies.
Avocado contains not only vitamins and fatty acids, but is also the best source of fiber. With two tablespoons per serving of avocado contains about 2 grams of fiber and its overall flesh contains about 10 grams of fiber. Avocado is also a source of monounsaturated fatty acids that can lower cholesterol and reduce the risk of heart disease.
Avocado is beneficial for overcoming anemia, as a beauty therapy, and aids in the regeneration of red blood cells. Avocado can also be used to prevent malnutrition due to its high fat content. However, if consumed too much can cause obesity. In addition to fiber and fat, green avocado also contains proteins, vitamins A, potassium, calcium, and magnesium.
Eating papaya can facilitate the process of discharge residual metabolism or avoid constipation. Papain enzymes found in papaya can also break down foods containing proteins to form various amino acid compounds that eliminate the formation of unwanted substances due to imperfect digestion. Papaya contains vitamin A, B vitamins, vitamin C, potassium, calcium, magnesium, carbohydrates, and papain. Papaya also contains fiber with a rate of 1.3 grams per 100 grams of material.
Red Guava is suitable for diabetes millitus healing therapy due to low calories and glucose. Red guava can also be used to cope with infections, lowering cholesterol levels, as antioxidants and anticancer, overcoming cancer, overcoming canker sores, launching the digestive tract, preventing constipation, and cleansing the blood. Guava contains vitamin A, vitamin C, potassium, phosphorus, and magnesium. In addition, guava contains high fiber with a rate of 7.3 grams per 100 grams of material.
Nuts include plants that are rich in fiber. The fibers contained in beans include a type of soluble fibre. If you want to have a slim body, please put nuts in your daily menu.
According to nutritionist, beans with the best fiber are types of black beans and red beans. Per 1 cup of presentation you will get about 15g of fiber or more. Other nuts that you can consume to meet your daily fibre include peas, almonds, and white beans.
Potatoes are foods that contain high enough fiber. Consuming potatoes is an easy way to get enough fibre intake. Dietary fibers are found in potatoes, helping to prevent constipation, reduce the absorption of dietary cholesterol and lower LDL-bad cholesterol. In addition, fiber will also help protect against intestinal polyps and cancer diseases. In 100 grams of potatoes there are 3 grams of fiber.
Different types of corn contain antioxidant nutrients. At about half cup of corn seed, it contains 2 grams of fiber. Popcorn is also a source of rich dietary fiber and low calorie. Popcorn can provide about 3.5 grams of fiber intake per three cups of presentation.
We all know that broccoli is very good for health. Broccoli can prevent cancer and also contain many fibers. You will get about 5.1 grams in a cup of boiled broccoli.
Fruits that are rich in fiber are good for your diet and most importantly can avoid you from the risk of heart disease or stroke. So, the fibre consumption starts from now on!