Do you associate the functions of fibers in the body mostly with the restroom? Well, most of you would do so seriously or jokingly. In contrast to this, leave aside the dietary functions of the fibers, these vital elements of a balanced diet are also responsible for preventing many heart and liver-related diseases.
Dietary fibers are one of the integral elements of the diet of humans, which are available in two forms- soluble and insoluble. The soluble fibers turn to gels in the digestive tract and help in slowing down the digestion process, due to which the body-cholesterol and blood-sugar always remains constant.
Insoluble fibers on the other hand help in increasing the bulk of stools which facilitates easy passage of waste out of the body. According to the ‘Institute of Medicines’ the recommended daily intake of fibers for men under 50 is 38 grams per day, while for women, it is 25 grams per day.
The use of fibers would decrease as the person ages, due to decrease in amount of food consumed.
Human beings get the stipulated amount of fibers through various sources, but the most efficient sources are as follows:
Peas and Lentils: Used in various kinds of savory dishes, peas and lentils are good sources of fibers and could provide more than 15 gram of fiber when taken a cup full of the same in cooked state.
Beans: Various kinds of beans such as black beans, kidney beans and lima beans etc. are perfect sources of fibers. A cup full of these in cooked or uncooked state could provide 12 to 15 grams of fibers to the human body.
Artichokes: Artichokes are also used to prepare many kinds of culinary dishes and these veggies are too full of efficient dietary fibers for the human body requirements.
Broccoli: Broccolis are the green veggies, much to the disagreement of taste buds of many. But these vegetables are good sources of various nutrients, one of which are dietary fibers. You could consume broccolis in any cooked dish and in turn, replenish the needs of digestive fibers in the body.
Raspberries and Raspberry Juices: Raspberries are the delicious fruits that apart from meeting the taste requirements of humans, are the excellent sources of dietary fibers as well. The whole fruit as well as Raspberry Juice could be helpful in reloading the body with vital dietary fibers, besides other imperative minerals and antioxidants.
Blackberries: Blackberries too, are the sheer combination of taste and health that provide for the needs of dietary fibers as well. These even find application in many desserts and cocktails and could fulfill the fiber requirements of human body in a trice.
Whole-Grained Foods: Food items that are made up of whole grains such as whole-wheat breads and pancakes etc. could help in replenishing the fiber needs in the human body.
Fibers are one among everyday requirements of the human body and lack of these for a considerable time may give rise to troubles such as constipation, diarrhea, weakness and heart diseases. Therefore, make sure to consume these in appropriate quantities for the efficient body functioning.