Fiber is any type of carbohydrate that the body is unable to digest. It leaves the stomach undigested and goes to the colon. It feeds friendly gut bacteria in the colon, leading to some health benefits such as weight loss, reducing blood sugar levels, and preventing constipation. Here we look at high fiber food you need to eat.
Men should take about 38 grams of fiber in a day, while women should take about 24 grams. Fiber intake should be accompanied by drinking plenty of water to avoid discomfort.
Fiber is in two varieties; soluble and insoluble fiber.
Soluble fiber dissolves in water and helps reduce cholesterol and control blood sugar levels. Examples are barley, beans, oatmeal, nuts, and fruits like apples, pears, citrus fruits, and berries.
Insoluble fiber does not dissolve in water. It helps prevent constipation. You can find it in wheat cereals, grains, and vegetables such as carrots, tomatoes, and celery.
Top High Fiber Food to Eat
Beans
Beans such as lentils, among others, are easy ways of incorporating fiber in your meal plan as salads, stews, and soups. Other beans like ‘edamame’ which is steamed soybean, are great fiber-filled snacks. Apart from fiber, they are also excellent sources of proteins. Cakes baked from beans or bean flours have proven to be excellent sources of fiber too.
Berries
Although berries are known for their antioxidants, they are also full of fiber. A cup full of fresh blueberries can give you approximately 4 grams of fiber; this also applies to frozen unsweetened blueberries. Strawberries, blackberries, and raspberries are also rich in fiber. The benefit of berries is that they are naturally low in calories and are good for body health.
Avocado is a Great High Fiber Food
Avocados have all-rounded benefits and can be taken with anything like salads, toasts, and even eggs. They are rich in healthy fats and are also a good source of fiber. Unlike other fiber foods, you can use avocado as a condiment; you can spread it on a sandwich or put it on your toast. For those looking to infuse their diet with more fiber through vegetarian options, exploring veggie-rich meals can offer a convenient and delicious choice. These plant-based kits make it easy to enjoy nutritious and satisfying meals.
Dried Fruits
Dried fruits like prunes, figs, and dates are an excellent source of fiber and are great for those with constipation problems. Sorbitol, a natural sugar contained in these fruits, helps bowels and brings a feeling of comfort. But overeating these fruits can lead to diarrhea or cramping, so you should try and take small bits to see how you feel once digested before rushing for more.
Chia Seeds
Chia seeds are tiny superfoods that have a high fiber content. They are also the richest sources of omega 3 fatty acids that are plant-based. You can sprinkle chia seeds in cereals or oatmeal. You can also make chia pudding by mixing it with liquid, such as milk, and letting it absorb overnight. The seeds are tasteless. You can sprinkle in any type of food without altering the taste.
Pears is Also a High Fiber Food
The reason you should add pears to your bowl is that they contain a lot of fiber. One medium-sized pear contains about 5.5 grams of fiber. Apart from being a good source of fiber, it’s also a good source of vitamin C.
If you are trying to avoid sugary desserts, high calories, you should opt for a ripe pear as it’s a healthy way to end a meal and is also very delicious. Unlike other delicate fruits, you can store pears in the fridge for several weeks.
Wheat bran
Wheat bran contains insoluble fiber, which helps move things down your GI tract. It’s suitable for people who struggle with frequent constipation. It’s an excellent way to increase fiber as it’s easy to incorporate by just sprinkling it in cereals, smoothies, or adding it to baked goods. After adding fiber to your diet, drink plenty of water to prevent digestive discomforts.
Potatoes
Sweet potatoes, purple potatoes, red potatoes, and even old white potatoes are all excellent sources of fiber. A small potato with its skin contains about 3 grams of fiber. Potatoes have bad effects if fried in oil to make fries and chips. When not deep-fried, it has excellent benefits. The fiber in potatoes is useful as it prevents the intestinal wall from harming chemicals in food and drinks. Potatoes also contain potassium, vitamins C and B6, which help keep the body healthy.
Amazing Health Benefits of Eating High Fiber Food
One may never see eating fiber as exciting and may opt to skip it in their diet. However, below are some benefits that will make you include fiber in your daily diet.
Weight Loss
Even if you increase fiber intake only without taking any other measures, you could shed pounds of fat. Fiber-rich foods fill you faster and keep you satisfied for long. They also prevent the body from absorbing calories from the foods you eat.
Fiber combines with sugar and fat molecules as they travel along the digestive tract, thus reducing calories the body takes. Fiber-rich foods help maintain your appetite, thus avoiding overeating, and that keeps your weight in check.
Benefits of Eating High Fiber Food – Healthier Gut Bacteria
The good bacteria that make up the microbiome feed from the fiber we eat, and they flourish. They eat the fermented fiber in the digestive tract and produce chain fatty acids that help lower inflammation associated with obesity and other chronic health problems. Due to these reasons, one should not skip fiber diets to keep the bacteria alive and increase their population.
Improves Heart Health
Fiber helps in cholesterol management by limiting the cholesterol absorbed in the bloodstream. Research shows that eating more soluble fiber reduces bad cholesterol, known as low-density lipoprotein (LDL).
Heart diseases are linked with high cholesterol levels. This can explain why people with high fiber intake in their diet have lower risks of having heart conditions like stroke, hypertension, and heart disease.
High Fiber Food Reduces Some Cancer Risks
Colon and other digestive cancers have become common. Eating fiber-rich foods promotes overall gut health, thus reducing the chances of these digestive cancers. Research also shows that women who eat more fiber have a lower risk of developing breast cancer.
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