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healthy food choices- Fiber- Nature’s Broom
How often do we think about the fiber content of our diet? How many of us are aware of the job performed buy fiber? Perhaps very few of us know the function it performs. Fiber is perhaps the most forgotten ingredient of our diet. We are not aware of the lowly fiber because a hue and cry is not raised about its importance.
Fiber is that constituent of our food which cannot be digested body. It is that cellulose, hemi cellulose and pectin which cannot be hydrolyzed by enzymes of the human digestive tract. Thus it yields no energy and is excreted in the faeces.
Though fibers are broken into smaller particles. Tender fibers are partially disintegrated by bacterial action in the large intestines. The indigestible substances absorb water, swell and aid in stimulation of the peristaltic movement of the gastrointestinal tract. There is yet another important function performed by the fiber.
We all know that our body digests the food we eat. It also performs the various life-sustaining tasks. During this, several toxic products are produced and have to be eliminated. They are got rid of through urine and chiefly from faeces.
It sufficient bulk is present in the diet. , The waste products move along quickly and are got rid off regularly reducing any strain in the body. If the fiber content is low, it leads to hard stools, which cannot move alone the colon. A lot of strain is required for elimination.

If the situation persists it result in constipation, which further causes fissures, piles or hemorrhoids
It also leads to malaise, headache, coated tongue, and foul breath, lack of appetite, atonics and spastic constipation. Besides, it increases the transit time and this gives time for toxic materials to affect the mucous. Sufficient fiber in the diets is also believed to decrease the incidence of colon cancer. It is also believed to play an important role in regulating sugar absorption and the amount of cholesterol in our blood it is prescribed diverticulosis.
Fiber or roughage was a major constituent of foods consumed by our ancestors. The foods they ate wee raw fruits and vegetables and coarsely ground or cooked cereals. The foods were hardly processed.
As man advanced, became refined, his foods also became refined. Look at the amount of refined foods in our diet, refined flour for noodles, cakes, biscuits, naan, breads and pastas: polished rice, peeled vegetables and fruits, strained fruit juices. This refinement has resulted in many bowel disorders and other symptoms.
This condition has to be reversed. But where do we get natural fiber? Fiber is present in the skin and structural parts of plants and plants products like whole grains and breads.
Vegetables like leafy vegetables, carrots, potatoes, peas, tomatoes, cauliflower, all beans, fruits like berries, apples, apricots, peaches, prunes, guavas, oranges are especially rich in fiber. The bran layer of cereals is rich in fiber.

Now a day’s flea seed husk or isabgol is commonly available in the market. It is devoid of calories. It is consumed with plenty of liquids like water, milk or buttermilk. It gels up and adds bulk to the diet. It is a harmless substance used for correcting fiber defect in the diet. Animal fibers are practically devoid of fiber.

Foods lacking in fiber are: refined flour and foods made from it, polished rice and animal foods. So choose wisely the foods to be included in your diet.

Research on fiber is not extensive. Long ago, cow gill had recommended 100 mg/kg or 5-6 grams daily without adverse effects. Some need even 25-30 grams for therapeutic purpose.

However, the fiber bit should not be overdone as excessive fiber leads to stomach upsets and gassiness. If one needs to add bulk to his diet do so gradually and let the body adjust to the greater fiber value. Thus fiber is nature’s broom, a broom, which cleanses the interns of the body.

Here are ten ways to add fiber to the diet:
Do not sift flour.
Use unpolished rice.
Do not strain juice.
Use whole wheat bread and bran biscuits.
Do not peel vegetables and fruits.
Do not overcook vegetables.
Include at least four five serving of fruits and vegetables in daily diet.
Raisins, dried fruits like apricots, whole pulses, legumes and sprouts are good sources of fiber.
Jams and jellies have pectin and can be used by people having a sweet tooth.
Use bran, flea seed husk available in the market.
So, have due respect for fiber and it will care for you.

You crave what you eat so if you switch what you are eating you can weaken your oil cravings and strengthen new ones. This can happen pretty fast. The first few days of course hardest and you probably can’t completely eliminate your old cravings. But the longer you avoid your trigger foods, the less likely you may be to want them. In fact you will probably begin to crave the foods you eat a real bonus if you have switched to fresh fruit.

If you have succumbed to a craving and bought a box of chocolates or some other trigger food and start to feel bad while eating it, destroy it. Don’t just throw it away, run water over it, ruin it. You will feel a sense of accomplishment that you have licked you binge or simply give it away. Don’t think about money you are wasting. If the chocolate don’t go away they are going straight to your hips.