10 Best Fiber Rich Foods

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Yamuna Gibson

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Upated November 19,2021

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Do you want to renew your health? It's time to become a fan of high-fiber foods. Many people know that a diet high in fiber is a way to support their digestive system and help keep things going. 

 

But fiber comes with a whole list of other health benefits! For example, a diet high in fiber may reduce the risk of developing type 2 diabetes and heart disease, according to a meta-analysis published in January 2019 in The Lancet. The study also shows a link between a diet high in fiber and a lower rate of colon cancer. 

 

Plus, consuming fiber is associated with a healthier weight, according to the Mayo Clinic - and something as simple as focusing on adding more fiber to your diet can help you lose weight. weight, a study published in February 2015 in the Annals of Internal Medicine found. 

 

Another way to help you reach your health goals? "Insoluble fiber adds bulk to foods and is not digested, so it helps increase feelings of fullness and frequency of bowel movements," says Kaleigh McMordie, RDN, of Lubbock, Texas, founder of the Lively Table blog.

 

Read the whole article to get knowledge about the best fiber-rich foods that you can easily include in your daily diet plan.

 

01. Beans 

Lentils and other beans are an easy way to incorporate fiber into your diet in soups, stews, and salads. Some beans, like edamame (which is a steamed soybean), are also a great fiber-packed snack. 

 

There are 9 grams of fiber in half a cup of peeled edamame. A bonus? All of these are also excellent sources of protein. Some bakers have even started including beans or bean flours in their baked goods, showing that they can still make quality pies.

 

02. Broccoli

Broccoli is a kind of cruciferous herb and one of the most nutrient-dense meals on the planet.

 

It is rich in vitamin C, vitamin K, folic acid, B vitamins, potassium, iron and manganese, and contains antioxidants and powerful anti-cancer nutrients. Broccoli is also relatively high in protein, compared to most vegetables. turn them into a salad for various uses. 

 

For consumption, you need to take about nine cups of broccoli flowerets to reach the daily recommended fiber. Rich in sulforaphane, broccoli further adds 3.2 grams of fiber to each cup. And it’s low in calories, so add an extra helping of broccoli to help reach your fiber goals.

 

03. Brussels sprouts

Brussels sprout is a food that you cannot ignore when it comes to intake foods rich in fiber, it is an important herb that’s related to broccoli. The availability of vitamin K, potassium, and folate in this vegetable is very high, this diet makes you strong and healthy. In fact, brussels sprouts are very high potent cancer-fighting antioxidants.

 

There are a lot of ways to cook brussels sprout. For example, you can roast it with the apple, it feels a sweet-salty. Moreover, you can bake or drizzle it with balsamic vinegar or you can also mix it in a salad with other fruits and vegetables. 

 

You need to take at least 7 to 9 cups to reach the daily requirement of fiber in your body.

 

04. Strawberries

Strawberries are not only just delicious but, are full of fiber. It is one of the most healthy options that you can eat fresh. Experts consider it among the most nutrient-dense fruits that people can eat. 

 

The best part of strawberries is, it maintains the level of manganese and various powerful antioxidants in the body due to which people feel healthy and happy. 

 

Strawberries also maintain the level of vitamin C in the body. Cut it into your daily salad to combine taste and fiber. You may require to add it with other high fiber foods such as Metamucil. An individual needs to take around 6 cups of strawberries to reach 28 grams, the amount of fiber that experts suggest to take daily.

 

We personally suggest a custard of banana and strawberry, it feels sweets and yummy.

 

05. Banana

There is no need to introduce banana, a fruit that we see approximately in every season and is an important source of nutrients. It is not only just a good source of protein but also balances the required amount of fiber in your body, it is also a good source of vitamin C, vitamin B6, and potassium.

 

Well-quality and healthy bananas also contain an important amount of resistant starch, a type of unhealthy carbohydrate that functions like fiber. To fulfill the required quality of fiber in the body, an individual needs to take at least 9 bananas each day, a mid-size banana contains 3 grams of fiber. Not only for adults, banana includes fiber-rich foods for kids as well.

 

06. Almonds

When it comes to dry fruits, almonds are something that always comes into our minds. Almonds are not only good for brain development but also a good source of fiber, and a popular type of tree nut. 

 

Almonds contain very high nutrients and healthy fats. These nutrients include vitamin E, manganese, and magnesium. 1 oz of almonds contains 3 grams of fiber, it is included in fiber-rich foods for kids, beneficial for adults as well.

 

07. Peanuts

The sweet and saltish flavor of peanuts enriches the enjoyment of winters, it is not only delicious but also contains high fiber and protein. To cover the daily intake amount of fiber which is approximately 28 grams, an individual needs to eat at least 1 cup of roasted, unsalted peanuts to reach.

 

08. Whole grain pasta

If you are a pasta lover, choosing wholegrain varieties could add significant fiber benefits. One cup provides 5.46 grams of fiber, more than double that of white pasta. 

 

To reach your recommended daily intake of fiber, you will need about 5 cups of cooked whole wheat pasta, which could absorb a large serving of the recommended amount of carbohydrates or other nutrients.

 

09. Oats

Oats are also a very important food when it comes to fiber. You may have seen that people who go to the gym frequently use oats in their diet. In fact, a lot of medical experts suggest patients who suffer from stomach problems or lack of fiber oats, include oats in their diet. 

 

There are a lot of ways to use oats in your diet. You can simply boil and eat. Else, you can include oats with the other meal like include them in baking cake or cookies. Also, you can mix them in the banana milkshake, the milkshake will provide you with a bulk amount of iron and protein. 

 

10. Popcorn

Popcorns are not only for just seen movies but, also cover the requirement of fiber in the body. To cover the required amount of fiber in your body, you need 1.5 gallons of popcorn to get the daily recommended fiber intake. 

 

You can eat popcorns with many other things like nutritional yeast for a cheesy flavor. Else, you can also do experiments with your favorite herbs and spices. 

 

What is Fiber?

A lot of people ask a question that what actually fiber is. Many of us associate fiber with digestive health and bowel function. But eating foods high in dietary fiber can do more than just keep you regular. It can reduce the risk of heart disease, stroke, and diabetes, improve skin health, and help you lose weight. It could also help prevent colon cancer. 

 

Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body cannot break down. It passes through the body undigested, keeping the digestive system clean and healthy, making bowel movements easier, and removing cholesterol and harmful carcinogens from the body.

 

Types of Fiber

Fiber comes in two types. One is insoluble and the second is soluble.

 

Insoluble Fiber

Insoluble fiber doesn't dissolve in water. it's the large fiber that helps to stop constipation and is found in whole grains, wheat cereals, and vegetables cherish carrots, celery, and tomatoes.

 

Soluble Fiber

Soluble fiber dissolves in water and helps manage blood sugar levels and cut back cholesterol. smart sources embody barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

 

Several foods contain soluble and insoluble fiber. In general, the additional natural and unprocessed the food, the upper it is in fiber. there's no fiber in meat, dairy, or sugar. Refined or “white” foods, cherish white bread, white rice, and pastries, have had all or most of their fiber removed.

 

HOW MUCH FIBER DO YOU NEED EVERY DAY?

The recommended daily intake of fiber is 28 grams, with variations depending on age and gender. However, most Americans only consume around 16 grams per day. Fact: Less than 5% of Americans get enough fiber every day. 

  

What can you expect if you are not eating enough fiber? In the short term, you can sometimes feel constipated and lethargic. But over time, a consistently low-fiber diet can increase your risk for more serious problems, such as heart disease and type 2 diabetes. If in doubt, consult your doctor. 

 

A well-balanced diet that includes lots of whole plant foods is the best way to get all the nutrients your body needs to function at its best, including fiber. But this is not always possible with our demanding daily commitments. 

 

Fiber supplements such as Metamucil can help you increase your daily fiber intake. One serving of Metamucil's Sugar-Free and Real Sugar powders provides 3 grams of dietary fiber per serving. New users of Metamucil should start with one serving per day and gradually increase to the desired daily intake.

 

Benefits of Fiber

 

Reducing cholesterol

The presence of fiber in the digestive tract can help reduce the absorption of cholesterol by the body. This is especially true if you take statins, which are cholesterol-lowering drugs, and use fiber supplements such as psyllium fiber.

 

Promoting a healthy weight

Foods high in fiber like fruits and vegetables tend to contain fewer calories. Plus, the presence of fiber can slow down digestion in the stomach to help you feel fuller for longer.

 

Adding bulk to the digestive tract

Those who suffer from constipation or a generally sluggish digestive tract may want to add fiber to their diet. Fiber naturally adds bulk to the digestive tract because your body cannot digest it. It stimulates the intestines.

 

Promoting blood sugar control

Foods that are high in fiber may take longer for your body to break down. This helps you keep blood sugar levels more constant, which is especially helpful for people with diabetes.

 

Reducing gastrointestinal cancer risk 

Eating enough fiber can have protective effects against some types of cancer, including colon cancer. There are several reasons for this, including the fact that certain types of fiber, such as apple pectin, can have antioxidant properties.

 

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