High fiber foods are extremely important for the body. If you want to lose weight, add fiber in your diet, not only it helps in lowering blood sugar levels but also helps in fighting constipation.
It is easy to include high fiber foods in your diet – just include foods and vegetables that have a high percentage of fiber per weight. The recommended daily intake is about 25 grams of fiber for women and 38 grams for men.
There are two types of fiber
- Insoluble fiber: Insoluble fiber promotes the movement of the digestive tract which allows the movement of the stool smoothly. The insoluble fiber absorbs the fiber and softens it. Insoluble fibers are found in wholegrain bread, cereals, nuts, seeds, and on the skin of vegetables.
- Soluble fiber: Soluble fibers are fibers which can be dissolved in water which then forms like gel-like material. It helps tremendously in lowering blood cholesterol and glucose levels. There are many food and vegetables where soluble fibers can be found such as apple, citrus fruits, barley, and psyllium.
Dietary fiber is important for our digestive system and it promotes better bowel movements and fiber keeps us satiated for a longer period of time, improves our blood cholesterol levels and massively assist in fighting life-threatening diseases like diabetes, heart disease, and stomach cancer.
There are plenty of fruits, grains, and vegetables that will provide you with the necessary daily fiber. Here are some high fiber foods that are tasty and satisfying.
- Banana:
Bananas are loaded with Vitamin C, potassium, and Vitamin B6 and is a high fiber food which will give you the necessary dietary fiber in your diet. A medium-size banana consists of 2.6 grams per 100 grams.
- Carrots:
This root vegetable is tasty and highly nutritious. Carrots are rich in vitamin B6, vitamin K, loaded with anti-oxidants which turn to vitamin A, and beta carotene. There are approximately 3.6 grams in one cup.
- Lentils:
One of the most nutritious and cheapest food on this planet. They are loaded with proteins and important nutrients. A cup of cooked lentils has 15.6 grams of fiber.
- Apples:
Apple has a good source of soluble fiber (pectin) which has many health benefits such as improved gut function and reducing the risk of heart disease. A medium size apple has 4.4 grams of fiber.
- Broccoli:
Broccoli is rich in vitamin K which helps in clotting blood, and is a good source of potassium, and vitamin C. The high volume of soluble fiber content present in broccoli can support your gut by providing good useful bacteria to the large intestine. A cup of broccoli has 2.4 grams of fiber.
- Kidney Beans:
The presence of pectin in kidney beans is a good source of soluble fibers.
- Beet:
Beet contains a lot of good nutrients such as potassium, magnesium, iron and copper. Consuming beet will lead to good health benefits like good blood pressure regulation and stamina. A cup of beet root contains 3.8 grams of fiber.
- Oats:
Oats is the best food when it comes to fiber and possibly be one of the best grains foods in the entire universe. Oats are high in vitamins, minerals and a good source of antioxidants. Oats help in controlling blood sugar levels and cholesterols. A raw cup of oats contains 16.5 grams of fiber.
- Almonds:
A tree nut which is highly popular among all ages, almond consist of healthy fats, manganese, magnesium, and vitamin E. 100 grams of almonds have 12.5 grams of fiber.
- Pears:
Pears are undoubtedly one of the best fruit sources of good fiber. A popular fruit which is tasty and incredibly nutritious. A medium-size pear has 5.5 grams of fiber.
Here are some ways on how you can include fiber in your diet:
Include Vegetables in your diet and eat them first
I bet your mother has told you to eat your vegetables, and well, she was right. There are ample reasons why you need to include veggies to your diet. Number one reason being, it lowers the risk of several chronic diseases.
Non starchy veggies are low in calories and loaded with fiber. Just eat your vegetables before having your meal. Having a bowl of salad or soup will make you full and end up eating less thus lower consumption of calories.
Snack on Fruits & Nuts
Fruits and nuts provide all the necessary nutrients, they are easily portable, tasty and make awesome snacks. Almost all fruits consist of good fiber although some have more in them. Keep an apple or almonds in your desk when you feel hungry. This will make you satiated for a long time and provide you with your daily dose of fiber.
Eat Popcorn
The best source of fiber when you are lazying around. Two advantages, one it will keep you full and second, you get the provided fiber. Popcorn is whole grains and delivers four grams of fiber in 28 grams. So much away!!!
Thus it is necessary to add fiber in your diet as it is extremely important for your health.
