High-fiber foods are beneficial in any weight loss or management plan, if they are low in fat and calories. However, if you cook beans (which are high in fiber) with bacon or ham for flavoring, it is not going to be as helpful. Unlike fats, proteins or carbohydrates, which your body breaks down and absorbs, fiber is not digested by your body. It travels right through, virtually unchanged. Instead of being used for energy, fiber is excreted from your body. Fiber contains no calories.
Because fiber is not digested, it is not fattening. High fiber foods have more volume which gives you the feeling of being full and satisfied longer because of its water-absorbing ability. For example, a whole apple is more filling than a half cup of apple juice that contains about the same amount of calories. This is because the skin of fruits contains good sources of fiber. Generally during processing, the skin of apples are removed when making juice, thereby, reducing its fiber content.
Foods high in fiber often require more chewing, making it less likely to eat a large number of calories in a short amount of time. While fiber is considered a carbohydrate, it does not provide the same number of calories. Therefore, you can eat larger portions of food and feel full with fewer numbers of calories.
Almost all dietary fiber comes from plants. Milk, eggs and meat contain no fiber. The best sources of fiber are nuts, legumes (beans), fresh fruits, vegetables, and whole grain foods. Low calorie yet fiber rich snacks include rice cakes, carrots, air-popped popcorn.
There are two types of fiber: soluble and insoluble. Soluble fiber comes from fruits and beans and more. Insoluble fiber comes from wheat bran, whole grains, nuts, vegetables, and other foods. Eat a variety of fiber for a well-balanced diet.
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