Have you consumed high-fiber foods for fasting? You need this food, because it can make you feel full longer.
This condition certainly helps you to fast with a duration of about 14 hours.
Before discussing high fiber foods for fasting, it’s better to first know what fiber is.
What is fiber?
Fiber is a substance that we get from plants. Fiber can provide energy to the body.
But the difference is from carbohydrates, fat and protein can be broken down and absorbed by the body, unlike fiber, fiber is not digested by the body. Instead, fiber passes through the digestive tract relatively intact from the stomach to the small intestine and large intestine and out of the body. You.
There are 2 types of fiber:
- Water soluble fiber or soluble fiber
This type of fiber will turn into a gel and absorb water when digested. Consuming it will help facilitate digestion.
- Water insoluble fiber or insoluble fiber
Is a fiber that will not change shape during the digestive process and does not dissolve in water.
All types of fiber are needed by the body because they have many benefits, apart from making the stomach full longer.
The benefits of high-fiber foods for fasting
- Besides being able to make you full longer, fibrous foods are also rich in nutrients that the body needs.
- Fiber can also help clear the buildup in the intestines. So it will reduce the risk of colon cancer.
- Because it is fast to make full and last longer, consuming fiber can also help control eating patterns. This can help maintain ideal body weight.
- High-fiber foods also play an important role in the digestive system. So that it helps you avoid constipation during fasting.
Even if you are not fasting, high-fiber foods are also good for your health, because they can provide a number of benefits, such as:
Supports weight loss
High-fiber foods tend to be more filling than low-fiber foods, so you’re more likely to eat less and stay full longer. High-fiber foods tend to take longer to eat and be less energy dense.
Meaning high-fiber foods have fewer calories for the same volume of food. It helps you lose weight and maintain an ideal body weight.
Reducing cholesterol and blood sugar levels
Soluble fiber found in nuts, oats, flaxseeds and oats can help lower total blood cholesterol levels by lowering low-density lipoprotein, or bad cholesterol levels.
While in diabetics, fiber, especially soluble fiber, can slow the absorption of sugar and help increase blood sugar levels. A healthy diet that contains insoluble fiber can also reduce the risk of developing type 2 diabetes.
Reducing the risk of cardiovascular diseases such as stroke, heart disease, and others
High-fiber foods may have other heart health benefits, such as reducing blood pressure and inflammation. In addition, high fiber foods are also useful in reducing cholesterol levels. Where high cholesterol can also affect the occurrence of heart disease.
Supports good bacteria in the gut
Foods high in fiber can be food for good bacteria in the gut. In addition, consuming a high-fiber dish is good for digestion because it can reduce the risk of getting hemorrhoids.
Reported from Mayo Clinic, foods high in fiber may reduce the risk of colorectal cancer. Researchers are looking at how this might play a role in preventing colon disease.
Another benefit of fiber is increasing the weight and size of the stool, as well as softening it. Larger stools are easier to pass, reducing the chance of constipation.
If you have loose stools, fiber can help bulk the stool because it absorbs water and adds bulk to the stool.
Recommended intake of high-fiber foods in a day
For adults with a need for 2000 calories a day, they need 25 grams of daily fiber. However, this number varies, depending on age and gender.
For example, for women under 50 years need 21 to 25 grams of fiber per day. While men under 50 years need 30 to 38 grams of fiber per day.
This high-fiber food for fasting does not mean it is only needed during Ramadan. In daily intake, fiber is still needed.
Due to adequate fiber intake, it can support health. One of them significantly reduces the risk of chronic diseases.
Where can you get high-fiber foods?
Fiber is easily found in various types of fruits and vegetables. You can also get fiber from various types of nuts and wheat.
The following are fibrous foods according to their types:
Vegetables
- Spinach
- Broccoli
- Mold
- Potato
- Cabbage or cabbage
- Pumpkin
- Turnip
- Lettuce
- Carrot
Fruits
- Apple
- Avocado
- Peach
- Banana
- Pear
- Tin or fig
- Dried fruit.
Nuts
- Almonds
- Sunflower seed
- Beans
- Peas
- Red beans
- legumes
- Pistachios.
Wheat source food
- Wheat bread
- Oatmeal
- Cereals
- Wheat pasta.
From the list above you can choose for yourself which food you want to consume. However, from the list above, here are some foods that you should consume during fasting.
High fiber foods for fasting that need to be consumed
Avocado
Avocados are included in soluble fiber, so they are good for consumption during fasting. In addition, avocados can also help reduce the risk of heart disease.
Beyond health reasons, avocados are easy to find at affordable prices. During fasting like this, you can serve it as an iftar meal, along with other fruits.
Or you can also serve it as a salad mix, if you like it.
Oatmeal
Apart from having a longer full effect because it is a high-laden food, oatmeal is also rich in nutritional content.
Oatmeal also contains carbohydrates, protein and vitamins. Oatmeal is also good for digestion because it includes water-soluble fiber.
Meanwhile, in terms of presentation, oatmeal can be created in various menus. It is suitable to be eaten at dawn as a substitute for rice, because oatmeal is also filling. However, it has a longer full effect and lower calories than rice.
Sweet potato
The taste of this one food will always complement the entire fasting of Ramadan. Various kinds of food for breaking the fast such as compote or salak seeds use this one food ingredient.
If you don’t like sweet potatoes, it’s a good idea to consider them as one of the high-fiber foods for fasting. Because it includes soluble fiber that can improve digestion. Sweet potatoes also contain vitamins B and C.
Vitamin C can help maintain health, while vitamin B is useful for increasing stamina. This can keep your mood awake even though you have to fast almost all day.
Banana
Just like sweet potatoes, bananas are also a fruit that is often found during the month of Ramadan. Because it’s not a difficult thing to put it on the list of high-fiber foods for fasting.
The type that has water-soluble fiber will help healthy digestion during fasting. Bananas can also help you feel full longer and can help promote healthy blood sugar levels.
Tips to increase daily fiber intake
On an ordinary day, people sometimes can’t always meet their fiber needs. Especially during fasting, when eating and drinking activities are limited.
Meanwhile, to meet daily fiber, it should also be done gradually. If you immediately consume in large quantities, the digestive system can be shocked.
Here are some tips for increasing your intake of high-fiber foods in stages. Those of you who are fasting can try it to meet your daily fiber needs.
- Eat whole fruits like pears and apples instead of drinking fruit juices.
- Replace foods with whole grain varieties instead of plain white rice, bread and pasta.
- Eat veggie snacks instead of pretzels and chips.
- Eat beans and lentils every day.
- Sprinkle chia seeds on cereal, smoothies or salads.
- Make sure you drink lots of water when eating fibrous foods.
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