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Dietary fibers are commonly called roughage. They fall in the category of carbohydrates and are the leftovers from plant driven food like cereals, pulses, fruits, nuts vegetables, etc.
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Dietary fibers are commonly called Roughage. They fall in the category of carbohydrates and are the leftovers from plant driven food like cereals, pulses, fruits, nuts vegetables, etc. Although other carbohydrates are broken down into sugar inside the body the Alimentary enzymes in the human body are not able to break down dietary fibers in general and make these substances resistant to get absorbed by the body.
There are two types of dietary fibers- soluble dietary fiber and insoluble dietary fiber.
Water-soluble fibers include pectin, mucilage, and gums which can be found in fruits, vegetables, legumes, and leguminous seed plants. Whereas water-insoluble fibers include cellulose, hemicellulose, and lignin which can be found in woody plants, cereals, and grains. Just to remember that generally most of the fiber-rich food contains soluble and insoluble fibers both.
• 1 cup of passion fruit has 25 g of fiber
• 1 cup of breadfruit has 11 g of fiber
• 1 medium pear has 6g of fiber
• 5 pieces of prunes have 3g of fiber
• 1 large artichoke has 9g of fiber
• 1 cup lima beans has 9g of fiber
• 1 cup green peas have 8g of fiber
• Half cup lentils has 8g of fiber
• Half cup kidney beans has 6g of fiber
• Half cup mashed sweet potato has 4g, of fiber
• 1 oz of chia seed has 10g of fiber
• 1 oz of flaxseed has 6g of fiber
• 1 oz of pumpkin seed has 5g of fiber
• Grains
• 1 cup raisin bran has 7g of fiber,
• 2 biscuits of shredded wheat have 6g of fiber
• 1 cup oat bran has 6g of fiber
• 1 cup brown rice has 4g of fiber
Recommendation intakes of fibers are shown below
Too much fiber can have some health risks too. It can cause bloating diarrhea and constipation. Consuming a lot of fiber without proper intake of fluid not getting involved in physical activity can cause these symptoms. A healthy lifestyle will complement the intake of dietary fibers.
Intake of more than 50g of fiber in a single day can cause a mineral binding situation which means your body will start excreting the minerals instead of absorbing them.
Dietary fibers are an essential component of a balanced and healthy diet. And helps to overcome the risk of many health conditions. But adding too much fiber can quickly promote intestinal gas, abdominal bloating, and cramps. You should always increase fibers in your diet gradually over a few weeks rather than starting from a high fiber diet. As now we know that fibers work best when they absorb water so drink plenty of water and stay hydrated.
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