Importance of High Fiber Diet: Soluble Vs Insoluble Fiber and Foods

Complex carbohydrates are the best sources of dietary fiber. More and more research on diabetes, cardiac disease and cancer indicates that it is very vital that high fiber foods should be a major part of the diet.

What Is Dietary Fiber?
The term dietary fiber refers to the components of the plant cell wall as well as the indigestible residues. By and large, most plant cell walls comprise of 35 % insoluble fiber, 45 % soluble fiber, 15 % lignans, 3 % proteins and 2 % ash. Dietary Fiber is found only in plant based foods and hence an integral part of a vegetarian diet.

What Is Insoluble Fiber?
Cellulose is the most important component of insoluble fiber. it is insoluble I water, but has the capacity to bind water; and this accounts for its ability to regularize bowel movements and cleanse the colon.
Cellulose cannot be digested by humans, but, it is partially digested by the microbes in the gut. This natural fermentation in the colon causes degradation of 50 % of the cellulose and generates short chain fatty acids that support the intestinal cells.

What Is Soluble Fiber?
The greater part of fibers in most plant cell walls are water soluble elements. Hemicelluloses, pectin, mucilages, gums, and algal polysaccharides make up this class of fibers. It is the soluble fiber that exerts maximum beneficial effects.

High Fiber Foods

Legumes are loaded with
Dietary Fiber

The following foods are packed with dietary fiber. Make sure you include them in the daily menu:

• Wheat bran
• Oat bran
• Psyllium seeds
• Marshmallow root
• Legumes
• Apple
• Citrus rind
• Seaweeds



Whole Grains are a
good Source of Fiber

• Cabbage

Practically all fruits and vegetables supply substantial amounts of dietary fiber, however, these are excellent sources and 1 serving of any one of these must be had daily.

High Fibred Diet and Its Significance 

• The primary benefit of including plenty of fiber in the diet is achieving good bowel movement. Fiber increases fecal weight and size and helps in their quick expulsion. This makes it beneficial in the management of constipation and Irritable Bowel Disease
• Fiber helps chelate out heavy metals and noxious wastes and beneficial in treating indigestion effectively.
• Helps regulate serum glucose levels.
• It binds cholesterol and helps manage optimal lipid profile levels.
• Increases satiety and facilitates weight loss

 Fiber Supplements 

There are a host of fiber supplements available in the market; thus, it is important to choose the right supplement wisely. Fiber supplements are available in the form of powder, capsules and tablets. It is important to bear in mind that suddenly adding large amounts of fiber to the diet may lead to flatulence, abdominal bloating and gassy stomach, diarrhea, cramping and constipation. Hence moderate your daily fiber intake.
It is imperative that you drink 3 to 3 and ½ liters per day, when taking fiber supplements, so as to avoid the unfavorable side effects.
Experts say, it is always prudent to have natural sources of fiber, rather than opting for artificial supplements. 

Weight loss without Exercise: Top Foods to burn Belly fat

Certain foods help in burning down excess fat and are often referred to as ‘fat burning foods’. These foods have a unique ability to make you feel full and burn more calories than what you consume and aid in weight loss. These foods help achieve a ‘size zero’ belly without having to undergo a strenuous exercise schedule.

Top Foods to burn belly fat

 There are certain foods that help burn down excess of fat quickly and promptly without exercise. Here are some of the top foods which are readily available food items, that have been known to be beneficial in losing excess fat and aid in quick weight loss,

• Dairy Products: As per a study published in the International Journal of Obesity in 2005, found that low fat dairy products are beneficial in weight loss. Dairy products are rich in calcium and protein and aid in weight loss without affecting the muscle mass of the body. Studies have indicated that low fat dairy products hasten weight loss by three to four times.



Cinnamon helps in weight loss

• Ginger: Ginger has profound properties or creating vasodilatation which in turn increases the body’s basal metabolic rate by over 20%. Further, ginger is known detoxify the body, which helps in elimination of toxins and waste products and further aids in the process of weight loss. It is recommended to add ginger to your diet or consume ginger tea
• Cinnamon: Another beneficial spice for weight loss, cinnamon is known to lower blood sugar levels and hasten the process of weight loss. As per the United States Drug Administration, daily consumption of one-fourth teaspoon of cinnamon, improves metabolism of sugar by twenty percent.

 Weight loss without Exercise

Dietary fiber plays a crucial role in aiding the process of weight loss. Dietary fiber creates a sense of satiety which in turn makes an individual feel full quickly. Further foods that are rich in dietary fiber are low in fat content, which in turn is beneficial in the process of weight loss. Some foods that can help in weight loss without exercise include,

Oranges are rich in Vitamin C

• Vegetables like beans, cabbage, broccoli, green leafy vegetables, etc and Fruits like apple, grapes and berries are high in dietary fiber which further improves digestion and alleviate constipation
• Citrus foods like oranges, lemon, and grapes are high in Vitamin C which plays a crucial role in liquefying the fat in the body and using it for generating energy. These fruits are essential ingredients of any detoxification program. Alkaline diet plays a crucial role in aiding the process of weight loss and offers other health benefits
• Essential Fatty Acids help in improving the level of leptin, a hormone which works towards faster metabolism and prevents obesity. Fish is the best source of Essential Fatty acids. Some fish with high EFA content include herring, mackerel, wild salmon and fresh tuna.
• Green tea is also beneficial in promoting weight loss

These foods are beneficial as they help metabolism fat faster, lower blood sugar levels and improve digestion. These foods are also beneficial in the management of chronic ailments including cardiovascular diseases and diabetes.

Foods for Cancer Prevention: Fight Cancer Naturally

As per the World Health Organization's World Cancer Report, incidence of cancer is expected to increase by 50% by 2020. Estimates suggest that approximately 15 million new cases of cancer will be reported each year by 2020. No other disease strikes as much terror and panic as cancer. Cancer is a multi-factorial disease, that occurs due to genetic, psychological (stress), dietary and lifestyle factors, and can be warded off, by making certain changes in our daily life. Clearly, prevention is definitely better than cure.

Prevent Cancer: Role of Foods in Cancer Prevention

Right eating and dietary management is a very crucial aspect of fighting off almost all the forms of cancer.As per the American Cancer Association, diet plays a crucial role in prevention of cancer. Also the role of diet in individuals suffering from cancer cant be underestimated. Foods also protect us against enviormental carcinogens. Foods help in prevention of cancer in the following ways, 

• Foods supply anti-oxidants which prevent free radical damage caused to the various cells in the body.
• Foods enhance the immune system of the body and enhance the ability of the body to fight against chronic disease conditions
• Dietary deficiencies may result in hormonal imbalance and defective metabolism. A correct diet helps overcome dietary deficiencies and also ensure a smooth functioning body.

Here are 5 foods that are nutrient and anti-oxidant power houses, and will help prevent and / or combat the disease successfully.

Mangoes to Fight Cancer: Top Food to Fight Cancer Naturally

• There is human evidence that demonstrates that the mango, is a very effective fruit, which helps fight cancer. Mangoes are loaded with vitamin C, carotenoids, phytochemicals, polyphenols, and flavanoids which exert potent anti-cancer properties. These anti-oxidants, that are free radical scavengers and killers, and promote health. 
• The efficacy of these anti-oxidants was evaluated in patients suffering from cancer. Results of the clinical study revealed that they showed significant beneficial effects on breast cancers. 
• 4 to 8 servings of the fruit are advocated to assist in the free radical scavenging and destroying.

Strawberries Prevent Cancer: Top Cancer Food

• In one clinical study, strawberries topped the list of 8 foods that are associated with lower rates of cancer related deaths. Individuals, who consume adequate servings of strawberries, are 1/3rd times less likely to develop cancer. 
• The flavanoid content in the fruit is extremely high, and these flavanoids, are powerful anti-oxidants, which negate the harm effects of environmental and dietary carcinogens, thus preventing the deadly disease.

Broccoli Protects Against Cancer: Natural Cancer Treatment

• The broccoli has been long known for its remarkable anti-cancer effects. Anti-oxidant compounds, called indole 3 carbinol and sulphoraphane, increase the excretion of that form of estrogen that is linked to breast cancer. This is backed by innumerable studies, trials, and evaluations done over the vegetable. 
• Broccoli is also known to arrest the growth of a breast tumor, and help the liver to detoxify the toxic cancer compounds.
• Studies say, that to cut down the risk of developing cancer, a person ought to consume, 1 kilogram of the vegetable per week.

Spinach to Fight Cancer: Top Anti-Cancer Food

• Spinach is abundant in chlorophyll, iron, vitamin C, and carotenes. The high chlorophyll and carotene content in the spinach, is a strong protector against cancer. 
• There are about 30 different flavanoids in the vegetable that function as powerful anti-oxidants and as anti-cancer agents. 
• A research has disclosed that the intake of spinach is inversely related to cancer. The higher the intake of spinach, lower is the rate of occurrence of the carcinoma.

Turmeric: Role in Cancer Prevention

• Clinical studies have substantiated that curcumin, present in turmeric, exerts very powerful anti-cancer effects. Curcumin’s anti-oxidant actions enable it to protect the healthy cells from free radicals that can damage the cellular DNA, consequently leading to cancer.
• Turmeric can destroy the mutated cells, so that they can not spread through the body, thus preventing metastasis. 
• Turmeric promotes the liver’s detoxification process to eliminate cancer causing compounds from the body. 
• This spice also encourages the production of certain cancer fighting compounds, which prevent the development of the disease. 
• A study has revealed that the spice has the potential to diminish the quantity of cancer causing compounds in the urine of people, exposed to smoke. 
• Consuming food seasoned with turmeric is recommended to fight off environmental carcinogens.