Скачать или смотреть ফাইবার (Fiber) যুক্ত খাওয়ার কেন খাবেন ?

How Important Fiber is ? ‪@sanjoyfitcoach_‬

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Fiber is a plant - based carbohydrate that humans can't digest , playing a vital role in digestive health by aiding in waste removal and promoting gut bacteria .

Types of Fiber :--

(01) Soluble Fiber : This type dissolves in water to form a gel - like substance in the digestive tract . It helps slow digestion , regulates blood sugar spikes , lowers "bad" LDL cholesterol and can decrease the risk of heart disease .

*Good sources : Oatmeal , nuts , beans , apples , berries and citrus fruits .

(02) Insoluble Fibre : This type does not dissolve in water . It adds bulk to the stool and helps move food and waste through the digestive system , preventing constipation .

*Good sources : Whole grains , wheat bran , leafy green vegetables and the skin/seeds of some fruits .

Health Benefits of Fiber :--

(01) Digestive Health : Fiber helps maintain regular bowel movements and promotes the health of good gut bacteria .
Fiber adds bulk to stool , making it softer and easier to pass , which helps prevent and relieve constipation .

(02) Blood Sugar Regulation : Soluble Fiber can slow down sugar absorption , preventing blood sugar spikes .

(03) Cholesterol Management : Some soluble fibers help bind with fatty acids , flushing them out of the body and reducing cholesterol levels .

(04) Heart Health : A diet rich in fiber can help lower "bad" LDL cholesterol levels , reducing the risk of heart disease .

(05) Weight Management : High - fiber foods are more filling , which can lead to eating fewer calories and aiding in weight loss .

(06) Gut Health : Fiber nourishes beneficial gut bacteria , which plays a vital role in overall health and can have anti - inflammatory effects .

(07) Disease Prevention : Adequate fiber intake is associated with a reduced risk of type 2 diabetes , heart disease and certain types of cancer .

How to Increase Fiber Intake :--

Eat Whole Grains : Choose whole-grain breads , cereals and pasta instead of refined grains .

Incorporate Fruits and Vegetables : Aim for plenty of fruits and vegetables , especially those with edible peels .

Add Legumes : Include beans , lentils and peas in your meals .

Include Nuts and Seeds : Nuts and Seeds are good sources of fiber .

Read food labels : Look for foods labeled " high in fiber " and check the nutrition facts for grams of fiber per serving .

Important Considerations :--

Increase Slowly : Add fiber to your diet gradually to avoid gas , bloating and cramps .

Drink Plenty of Water : Consuming fiber with adequate water intake enhances its benefits .


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*** Disclaimer : This is a general guide on the FIBER . It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice . It is advisable to consult a qualified health professional for treatment in severe cases .
** This information is only for Health Awareness .
This is not for any Medico legal Purpose . This is only for information purposes .

*** Disclaimer : This content including advice provides generic information only . It is in no way a substitute for a qualified medical opinion . Always consult a specialist or your own doctor for more information . I AM NOT CLAIM RESPONSIBILITY FOR THIS INFORMATION .