High Fiber Foods with low Glycemic index scores

Many of us associate fiber with health and digestive function of our body, would rather not think about it. However, eating foods high in fiber can do much more than keep you regular. It can lower the risk of heart disease, stroke, and diabetes, improve your skin health and help you lose weight. It can even help prevent cancer and colon. Unfortunately, most of us do not eat or nearly enough in our diet. By using these tips to add more fiber to your diet, you can help prevent serious illness and look and feel your best.

What is the fiber ?

Fiber, is part of plant foods (grains, fruits, vegetables, legumes, and nuts) that this body can not break down without fiber. Passes through the body undigested, keep your digestive system clean and healthy, reduce bowel movements, and flushing cholesterol and harmful carcinogens from the body.

Fiber comes in two varieties: soluble and insoluble.

Soluble fiber and not in the water, this is a great fiber which helps prevent constipation, and is found in grains, cereals wheat, and vegetables such as carrots, celery, and tomatoes. Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, oranges, and pears. Many foods contain soluble and insoluble fiber. In general, more natural and processed foods, the higher the fiber. There is no fiber in meat, milk, or sugar. Fine or "white" foods, such as white bread, white rice, and pastries, has all or most of their fiber removed.

The health benefits of fiber :

The latest figures show that nine out of ten Americans do not eat enough fiber, and those in other parts of the world also fall well short figure of consumption. Part of the problem may be due to the relationship between the fiber and bathroom habits. Yes, fiber offers a healthy and effective way to stay organized. But that's not the only reason why we have to go in and find out more in our diet. Many different studies have highlighted how to eat a high-fiber diet can boost the immune system and overall health, and help you look and feel your best. Some of the benefits include :

1. Digestive Health. Let us unite this is to find a way out of the first element. Dietary fiber normalize bowel   movements with fecal bulking up and make them easier to pass. It can help relieve and prevent both   onstipation and diarrhea. Eat lots of fiber also can reduce your risk of diverticulitis (inflammation of the i ntestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrom (IBS). Several studies have also shown that a diet high in fiber can help reduce stomach acid and reduce the   risk for gastroesophageal reflux disorder (GERD) and ulcers.

2. Heart disease. Fibers, this particular soluble fiber, an essential element of any heart-healthy diet. Eating high-fiber diet may improve cholesterol levels by lowering LDL (bad cholesterol). High fiber intake may also reduce your risk for metabolic syndrome, a group of risk factors associated with coronary heart disease, diabetes, and stroke. Fiber can help lower high blood pressure, reduce inflammation, increase levels of HDL (good cholesterol), and shed excess weight around the abdomen.

3. Diabetes. High-fiber diet, especially soluble fiber from cereal-can lower the risk of diabetes type 2. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and increase your blood sugar levels.

4. Cancer. There is some research that suggests eating foods high in fiber can help prevent colorectal cancer, although the evidence is not conclusive. A diet rich in high-fiber foods is also associated with a lower risk for cancer of the digestive system other common, including the stomach, mouth, and pharynx.

5. Healthy skin. When yeast and fungi are excreted through the skin, they can trigger an outbreak or acne. Eating fiber, particularly psyllium husk (a type of plant seeds), can flush toxins from your body, improve the health and appearance of your skin.

Fiber and weight loss
And help your digestion and prevent constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight. Adding bulk ways can help you feel full faster. Because the fibers remain in the stomach longer than other foods, feeling of fullness will stay with you longer, helping you eat less. Foods high in fiber such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it will be easier to cut calories.
there are other ways that a high intake of fiber can help with weight loss. By regulating your blood sugar levels, can help maintain your body's fat burning capacity and avoid insulin spikes that leave your body feeling drained and craving unhealthy foods. Eat lots of fiber also can move fat through the digestive system of your, at a faster rate so that less of it can be absorbed. And when you fill up on high-fiber foods such as fruits, you also will have more energy to exercise.