Fiber is mainly made up of cellulose from plant materials but however, when it is taken in, they cannot be absorbed by the digestive system into the blood stream.
Therefore, fiber intake will not change or alter the amount of calories being taken in into the body as they are not being absorbed, neither do they contain any nutrients or any vitamins.
Despite the fiber having the least value calorie yet, it plays an important role in our digestive system and is very helpful for our health. Some of the functions are as follows.
1) Fiber intake helps in reducing the fat absorption by the body. Thereby keeping off the extra pounds. This happens because, fiber is consisted of mainly thread like structures. This structure itself is a very good feature which helps them to absorb fat molecules into those fibers.
Consequently, these fibers get ejected by the body at last. Consequently the absorption of fat is avoided. This could help in improving the health of a person who is suffering from obesity or any other fat related disease like fatty liver disease. High fiber intake is good for fast weight loss.
2) Fiber helps to refine the absorption of nutrients and also supports the digestive system to function properly and much more effectively. Any good dieting plan should encourage the consumption of fiber-rich foods.
3) Fiber also helps someone to feel fuller without in taking a large amount of calories. This could be useful and helpful for people who are planning to lose weight and for those who are suffering from fatty conditions like obesity and fatty liver diseases like NAFLD.
Basically there are 2 types of fibers and they are soluble and non soluble fibers. Insoluble fibers are consisted of cellulose, hemicellulose and lignin, and these fibers help your bowels to pass food smoothly and also this helps in preventing constipation. And while the soluble fiber is made up of pectin, it helps in lowering cholesterol levels and to control blood sugar levels.
However the person should note that high or excessive intake of fibers could make the fibers in retention of fluid. So it is wiser to intake them in required amounts. And also to make the fiber more and more effective, drink plenty of water after eating the fibers.
7 Day High Fiber Low Fat Diet Plan
The following shows a 7 day high fiber and low fat diet plan menu.
Monday – Eat rice with beans and as a desert eat one apple or any other fruit except banana.
Tuesday - oats low fat diet Eat some oats in the morning and add some maize seeds along with rice in your lunch and dinner.
Wednesday – Bread and also some pears.
Thursday and Friday – Whole grain cereals in the morning and as a desert have a fruit salad reducing the sugar concentration of it.
Saturday and Sunday – Eat bread in the morning and have rice along with beans for your lunch and dinner.
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