Fiber – weight loss helper

Supports digestion, lowers cholesterol, reduces the risk of heart disease and promotes weight loss. There are two types of fiber, soluble and insoluble. Soluble fiber binds water, making it swells and causes a greater feeling of satiety. Insoluble dietary fiber increases the volume of the bowel, thus accelerating digestion and helps facilitate emptying.

The recommended daily dose of fiber is 20 to 35 grams, but the vast majority of people has fiber in dietary deficiency. Let´s show some foods full of fiber.

 

Nuts and seeds

Almonds, as well as other nuts and seeds are a good source of fiber, healthy fats and protein.

 

Dried Fruit

Prunes, apricots and figs contain both types of fibers, help with constipation and reduce cholesterol.

 

Legumes

Lentils contains large amounts of protein, carbohydrates, fiber, and only a very small percentage of fats. Beans are not only rich in fiber and protein but also on iron.

 

Maize

Maize is among the most commonly grown foods in the world. Outside the large amount of fiber also contains potassium, phosphorus, magnesium and iron.

 

Raspberries

Besides fiber are raspberries rich in body beneficial antioxidants, reduce cholesterol levels and assist in weight loss.

 

Avocado

At present, among the most popular fruits. Contains fiber and healthy fats that help reduce cholesterol and risk of heart disease.

 

Apple

In one medium apple is about 4 grams of fiber, Vitamin C, potassium, phosphorus, calcium and iron. Apple pectin binds heavy metals and helps in digestion and weight loss.

 

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