High Fiber Foods Difficult To Digest
High fiber foods are one of the mandatory dietary requirements because for all the nutrients to optimize their yield, the byproducts in the form of waste have to be expelled from the system and high fiber foods help your system achieve that.
The fiber part of any plant food cannot be digested as it just passes on to the intestines from the stomach and helps to push out the waste.
The types of plant fiber
High fiber foods can be classified as the soluble and insoluble fiber. The soluble fiber binds with the fatty acids present in the stomach and helps to prolong the digestion time, thereby creating a fullness factor. This in turn, keeps the blood glucose levels under control. Examples of high fiber foods with soluble fiber include carrots, dried peas, oats, flaxseeds, oat-bran, and psyllium husks. The insoluble fiber on the other hands helps to provide bulk to the wastes and thus aid in bowel movements. So, the insoluble fiber primarily plays a key role in detox. Whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables are foods with high insoluble fiber.
Both soluble and insoluble-fiber rich foods should be made an integral part of your diet, as the role they play in metabolism is very evident.
The difficult to digest high fiber foods include those high in insoluble fiber
• The cruciferous vegetables: These include Broccoli, Brussels Sprout, Cabbage, Collard Greens, Kale, Horseradish, Rutabaga, Turnip, Chinese, Cabbage, Cauliflower, Broccoli rabe, daikon, Bok choy, Radish and Spinach. The cruciferous vegetables have a high cellulose content which makes it hard to digest and care should be taken that these veggies are made properly edible before ingesting. If you are eating them raw, blending and proper, chewing is advised before they are taken down the gut. Additionally, these high fiber foods are also high in oxalic acids, which over and above moderate levels can cause irritation in the digestive system.
• The legumes: Red, White, Pinto, and Navy beans. Chickpeas, Lentils, Green Beans, Peanuts, Peas come under this category. Legumes if not cooked properly can be responsible for gastric gases what is technically called flatulence. Inside the gut, the legume foods start to putrefy and ferment, which in turn leads to gas production. Flatulence can lead to bloating, constant gaseous releases or even cause cramps. It’s advisable to add some digestive aids in the way of spices such as ginger, garlic and others to legumes while cooking them.
• Whole grains – oat, whole wheat: Whole grains are high fiber foods and super powers for your metabolic system. But they are difficult to digest as well. Reason being that whole grains contain compounds such as phytic acid and enzyme-inhibitors. Phytic acid prevents the absorption of minerals such as magnesium and calcium. Soaking and sprouting whole grains before cooking yields better results in the way of maximizing their digestibility and improving their nutritional profile. Sprouting initiates lacto-fermentation which deactivates phytic acids and the enzyme inhibitors.
• Nuts: Nuts are seeds, which contain phytic acids and other enzyme inhibitors just like whole grains. So try soaking or roasting them, before you go for a crunch. For instance, almonds can be soaked in water overnight and had the next day morning.
• Fruits: High fiber foods with insoluble fiber include fruits such as oranges, bananas, pear with their skin, blackberries, carry loads of health benefits, but are difficult to digest at the same time.
Fiber-rich foods are an essential then how do you strike a balance between absorption and elimination during digestion? Remember to balance the difficult to digest high fiber foods with lots of water, so that the fiber gives the thrust and expels the toxins effectively.
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