Many of us associate fiber with digestive health and bodily functions we’d rather not think about. However, eating foods high in dietary fiber can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer. However, most of us aren’t eating nearly enough. By using these tips to add more fiber to your diet, you can help prevent serious disease and look and feel your best.
What is Fiber?
Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.
Fiber comes in two varieties: insoluble and soluble.
Does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.
Dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.
Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.
Health Benefits Of Fiber Rich Dite
A high-fiber diet has many benefits, which include:
#.Normalizes Bowel Movements
Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.
#.Lowers Cholesterol Levels
Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
#.Control Blood Sugar Levels
In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Fiber speeds up the passing of food through the intestinal tract, thus preventing constipation or diverticulosis disorders. Toxic waste materials are also easily flushed out of the system through soft and easy stools.
Women usually need 25 to 30 grams of fiber on a daily basis, whereas men generally need 30 to 40 grams fibrous intake every day. Therefore, make sure you have your fill of high-fiber foods that will help you maintain good health.
Highly fibrous foods are bulkier than other food items. Taken under a dietary expert’s guidance, fibrous foods give the feeling of a full stomach and curb the urge to eat more. This helps people who would like to reduce their weight and control their eating habits without becoming hungry!
When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.
Another benefit attributed to dietary fiber is prevention of colorectal cancer. However, the evidence that fiber reduces colorectal cancer is mixed.
15 Healthy Fiber Rich Foods
Don’t let this exotic vegetable intimidate you. Artichokes are easy to prepare, and their unique flavor and high fiber content make them even more enjoyable. A medium artichoke provides almost half the daily recommended amount of fiber, along with other nutrients and minerals. Artichokes also have a higher water content than traditional sources of fiber such as breads and pasta, so they’re a great addition to a balanced high fiber diet.
Broccoli is a tasty green veggie that is high in fiber and other nutrients. One cup of chopped raw broccoli provides just over two grams of fiber. Steamed or cooked broccoli has slightly less, but it makes an easy and tasty side dish to pair with chicken, fish, or beef entrees. Raw broccoli makes a great midday snack, either by itself or over a salad, so enjoy it often as part of a healthy, fiber rich diet.
Spinach is one of those super foods with seemingly countless health benefits. Raw spinach leaves are loaded with calcium, iron, vitamin C, antioxidants and more. It also contains fiber, which means it’s a natural cleanser for the colon, and it works to keep you regular. It’s easy to consume lots of spinach, as it’s one of the most versatile foods imaginable. Dress it up in a salad or add it to sandwiches, soups, pasta, sauce, and much more.
Eating carrots regularly can reduce cholesterol, regulate blood sugar, and improve eye health. Also, because of the rich supply of fiber, carrots can help prevent digestive disorders and gastric ulcers. Fiber is an essential part of a healthy diet, and eating just one medium-sized carrot accounts for about 7% of the recommended value for the day.
Peas are rich in fiber as well as loaded with other essential nutrients. Eating a cup of diced carrots and peas can give you 4 grams of fiber. It can shoot your energy levels besides keeping you full for hours.
6#.Apples & Plum Fruit
These wonder fruits are well-known for their amazing health benefits. Apples and Plum are a rich source of fiber and you don’t need to think much about how to include these fiber rich foods in your diet. There are very easy to eat as they are or make them a part of a yummy fruit salad or even your favorite smoothie or oatmeal dish.
7#.Blueberries And Raspberries
They are no less than the yummy candies of nature full of nutritional value and health benefits. You can quite conveniently include these fruits rich in fiber in your daily diet. One of the best ways is a healthy dessert option. They also taste amazing when added to your breakfast bowl of muesli or oatmeal.
Figs aren’t always the first things that come to mind when someone mentions fruit. But if you get to know figs a little better, you’ll find that they’re not only tasty, but they’re rich in fiber, too. Eating dried figs in moderation can prevent constipation and keep you regular. Dried figs make a great, quick snack when you’re on the go, and you can incorporate them into cookies and cakes for a sweet treat with a healthy side.
9#.Nuts And Seeds
Nuts and seeds also fall in the category high fiber foods. There are seeds you can eatand they are a rich source of fiber. These high fiber foods include peanuts, flax seeds, chia seeds etc. You can sprinkle them on your smoothie or add them to your favorite salad.
Legumes like beans and lentils are one of the richest sources of dietary fiber. While eating sprouts is the best form of leveraging the powerhouse of legumes, even eating steamed or cooked red kidney beans, red lentils, green grams, chick peas etc every day gives you the power of 8 grams of fiber in 1 cup.
Brown rice is highly rich in insoluble fiber, making it an excellent food to add to a healthy, fiber rich diet. The insoluble fiber in rice helps relieve constipation and helps keep you regular. Add a serving to your diet once a day or a few times a week to keep your body functioning in tip-top shape. Each one-cup serving contains about 3.5 grams of fiber, or about 14% of the recommended daily value. Brown rice provides many health benefits, and it’s easy on your wallet, too.
Brussels sprouts are packed as full of fiber as they are with flavor. Many people who haven’t tried Brussels sprouts since childhood might need to get used to the taste, but fortunately, there are plenty of ways to prepare these cruciferous treats so they can appeal to any palate. A cup of cooked Brussels sprouts provides about a quarter of your recommended fiber for the day, so adding a few servings to your diet each week makes a big difference.
2 tbsp of unsweetened cocoa has the power of 4 grams of fiber while it also boosts the brain function and alertness. Adding cocoa to shakes and smoothies can also help your chocolate cravings and deter you from making unhealthy choices.
14#.Sweet Corn (Yellow)
Sweet corn is a staple at summer barbecues, and it should also be a staple in a high fiber diet. A 6-inch ear of corn on the cob provides the body with about 1.5 grams of fiber. If you like convenience, a 12 oz. can of corn has over twice that amount. Eat corn the old-fashioned way—as a side dish—or add it to soups, salads, and chili to enjoy it more often.
Oatmeal is a very good source of fiber. You can easily include oatmeal in your diet as a breakfast option. You can add some fiber rich fruits to it for added taste and health benefits.
So add lots of healthy, high fiber foods to your plate each day to enjoy a healthier mind and body. Make sure you like our page Newshout on Facebook to be updated everytime we post new tips on ways to live & eat healthier. And forget to like and share.