Fiber is a carbohydrate that can not be digested. It passes through your body intact, cleaning your intestines as it goes through. It acts as a scrub brush for the intestines. It is only found in plant foods — no animal products contain fiber — such as fruits, vegetables, whole grains, beans, seeds and nuts.

Dietary fiber is made up of two types – insoluble and soluble. Both types of fiber go undigested. Therefore, they are not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted.

Insoluble fiber: Does not dissolve in water Keeps bowel movements regular because it absorbs water and makes stools softer Moves bulk through the intestines Delays glucose absorption Removes toxic waste from colon Helps prevent colon cancer by balancing the pH level Speeds up the movement of food in the digestive tract Helps prevent hemorrhoids and diverticulosis



Soluble fiber:

Dissolves in water and forms a gel-like substance in the stomach, which slows down the rate at which the stomach empties Slows the movement of food throughout the digestive tract Degraded by bacteria in the colon Bind with fatty acids Not related to regularity Lowers total cholesterol and LDL cholesterol (bad cholesterol) Controls blood sugar levels in diabetics



What Foods are High in Insoluble Fiber?

celery cucumbers green beans & green leafy vegetables seeds & nuts tomatoes wheat bran & wheat oat whole grains: whole wheat breads, barley, couscous, brown rice, whole grain breakfast cereals zucchini
What Foods are High in Soluble Fiber?

apples barley blueberries flax seed legumes: dried peas, beans, lentils nuts oat bran oatmeal oranges pears psyllium husk strawberries
Tips:

Avoid peeling fruits and vegetables. Eating the skin and membranes ensures that you get every bit of fiber. Whole fruits and vegetables contain more fiber than juice, which lacks the skin and membranes. When you increase fiber in your diet, you must increase your intake of water. You should eat 20-35 grams of fiber each day, including both soluble and insoluble fiber.

High fiber food is not talked about much but definitely a secret to losing weight. Did you know that boosting your fiber intake actually helps you drop pounds?

High fiber food also has many other health benefits but most people don’t know about losing weight with fiber rich food.

Here is what a recent study published in the Journal of the American Dietetic Association discovered.

The main difference between “normal-weight” adults and their overweight counterparts was the amount of fiber they consumed.

Both groups had similar intakes of sugar, bread, dairy products and vegetables. But the normal-weight subjects consumed 33 percent more dietary fiber and 43 percent more complex carbohydrates each day (per 1,000 calories) than those who were overweight.

So why do you suppose high fiber food plays such a big role with weight loss?

First, high fiber foods are most often low in fat and calories. Also the body can’t break down fiber, so it runs right through your digestive tract and never has a chance to turn into fat.

But the biggest advantage of high fiber food is that it swells in your stomach and actually makes you have a full feeling. When you feel full, you’re less likely to eat or snack.

High fiber food also helps to stabilize blood sugar levels, preventing those peaks and valleys that can send you running to the refrigerator.

Most fiber rich foods like fruits, vegetables, beans and whole grains also have a healthy dose of antioxidants that give you defenses against disease.

Millions of overweight people continually look for quick fixes and unnatural weight loss solutions. But most are usually disappointed with the roller coaster results.

That’s because many find it hard to believe that something as simple as incorporating high fiber food into your diet could actually help you lose weight.

But for those who are looking for long-term, healthy weight loss, high fiber food could be the beginning of their weight loss success story.

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In this article I’m going to talk about vitamins for hair regrowth. Many times when people are starting to lose their hair, they look to get expensive hair loss treatments when all they really had was a deficiency in certain essential vitamins their body needs. Below are descriptions of a few vitamins your body needs to maintain its hair.

Niacin (Vitamin B3)

When you don’t take enough Niacin, the circulation in your scalp is negatively effected which can lead to hair loss. You should be taking a healthy amount of Niacin to help promote your scalp circulation. You should be taking around 15 mg of Niacin daily. You can find find Niacin in wheat germ, chicken, turkey, fish, and meat.

Vitamin E

This is another vitamin that helps to enhance your scalp’s circulation. You can find this in oils, soybeans, nuts, green vegetables, and dried beans. You should be taking around 400 IU per day.

Inositol

Inositol is important because it keeps your hair follicles healthy. If you have a sufficient amount in your body, it will help to promote hair growth. You can find this in your whole grains, liver, and citrus fruits. You should try to take around 600 mg per day.

Important Points To Note:

Although Niacin, Vitamin E, and Inositol are important vitamins for hair regrowth, there is an important point that you need to understand. These are only a few of the many vitamins that you need to be taking. Others include Vitamin A, Vitamin C, Biotin, Niacin, and Vitamin B6 and B5, just to name a few. You should also be taking herbals supplements such as Saw Palmetto, Nettle Rooth, and Pumpkin Seed which are effective solutions for hair regrowth. I would suggest looking into herbal hair loss pills because they encompass all of these essential vitamins and herbs. I say this because it gets to be pretty inconvenient having to separately take all of these essential components in your hair loss treatment. It is also difficult to get the best sort of mix to give you the best results. That is why herbal hair loss pills are so popular, they have the most potent mix of vitamins, minerals, and herbs in a single capsule.