Many of us associate fiber with digestive health and physical activity. However, eating a high-fiber diet can do more than just keep you regular. It can help reduce the risk of heart disease, stroke, and diabetes, improve your skin health and help you lose weight.

 This even helps prevent colon cancer. It, also known as rye, is part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body cannot break down. It travels through the body without eating, keeping your digestive system clean and healthy, relaxing bowel movements and flushing out cholesterol and harmful carcinogens. There are two types of fibers: insoluble and soluble.

  • Insoluble fiber 

These are insoluble in water. It is a large molecule that helps to prevent constipation and can find in whole grains, wheat grains, and vegetables such as carrots, celery, and tomatoes.

  • Soluble fiber

This type dissolves in water and helps control blood sugar levels and lower cholesterol. Good sources are barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. 

Many foods contain both soluble and insoluble types. In general, fiber contains more natural, and processed foods, while meat, milk or sugar doesn’t. Refined or “white” foods such as white bread, white rice and pastries remove all of their fiber.

Fiber

Health benefits of fiber

The latest statistics show that nine out of ten Americans do not eat enough fiber; People in other parts of the world are also declining. Part of the problem may be due to the connection with bathroom habits. This provides a healthy and effective way to stay regular. But that is not the only reason to include more in our diet. Various studies have shown that eating a high fiber diet can boost your immune system and overall health and improve your appearance and mood. Some of the benefits include:

Digestive health:

Dietary fiber normalizes bowel movements by enlarging the bowels and making them move more easily. This helps to soothe and prevent both constipation and diarrhea. Eating a high fiber diet can reduce the risk of diverticulitis (inflammation of the intestines), hemorrhoids, gallstones, kidney stones and provide some relief for irritable bowel syndrome (IBS). Some studies have shown that high content can help reduce gastric acid and reduce the risk of gastrointestinal disorders (GERD) and ulcers.

Diabetics: 

Especially insoluble fiber from whole grains – lowers your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow down sugar absorption and raise your blood sugar level

Fiber reduce Cancer diseases: 

Although the evidence has not yet concluded, there is some research that suggests that eating a high-fiber diet can prevent colon cancer. Foods rich in high-fiber foods are associated with a lower risk for other common digestive cancers, including stomach, mouth and pharynx.

Fiber improves Skin health: 

When yeast and fungus excrete through the skin, they can cause rashes or acne. Eating fiber, especially cilia bark (a plant seed), remove toxins from your body and improve the health and appearance of your skin.

Better Heart health: 

Soluble fiber, is an important component of any heart-healthy diet since it can raise cholesterol levels by lowering LDL (bad) cholesterol. High fiber can use to reduce your risk for metabolic syndrome, a group of risk factors such as coronary heart disease, diabetes, and stroke. This also decreases blood pressure, reduces inflammation, increases HDL (good) cholesterol levels, and reduces excess weight around the abdomen.

Weight loss

As well as aiding digestion and preventing constipation, fiber can add in large quantities to your diet. Adding stock will make you feel full sooner. Because this stays in the stomach longer than other foods, that feeling of fullness stays with you longer and helps you eat less. High-fiber foods such as fruits and vegetables are low in calories, so make it easier to burn calories. There are other ways to lose weight with high fiber intake:

  • By regulating your blood sugar level, your body maintains its ability to burn fat and prevent insulin spikes, which can make you feel dehydrated and crave unhealthy foods.
  • This allows fat to travel faster through your digestive system, absorbing less of it.
  • When you fill-up on high-fiber foods like fruits, you have more energy for exercise.

By regulating your blood sugar level, it helps your body maintain its fat burning capacity and prevent insulin capsules. Eating a high-fiber diet allows fat to travel faster through your digestive system, absorbing less of it.

Foods which are containing higher fiber level

Depending on your age and gender, nutritionists recommend eating at least 21 to 38 grams of fiber a day for optimal health. Research shows that most of us do not eat half of that amount. 

Although hitting your daily goal may seem overwhelming at first, filling up on whole grains, vegetables, fruits and whole grains can give you the fiber you need to start getting health benefits.

1. Pears (3.1%)

Pear is a tasty and nutritious fruit. It is one of the best fruit sources of fiber.

2. Strawberries (2%)

The strawberries are incredibly tasty. In addition, they are a healthier alternative to any junk food. Filled with vitamin C, manganese and a variety of powerful antioxidants – they are also among the most nutritious fruits you can eat.

3. Avocado (6.7%)

Avocados are different from most fruits. Instead of high carbon, it has loaded with healthy fats. Avocados are high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. They also have a number of health benefits.

4. Apples (2.4%)

Apples are among the most delicious and satisfying fruits you can eat. They are also relatively high in fiber.

5. Fiber content in Raspberries (6.5%)

Raspberries are nutritious with a very strong flavor. They have loaded with vitamin C and manganese.

6.Bananas (2.6%)

Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium. 

Green or ripe bananas contain significant amounts of immune starches, which are indigestible carbohydrates that act like fiber.

7.Carrots (2.8%)

Carrots are a tasty, crunchy and highly nutritious vegetable. It is an antioxidant like Vitamin K, Vitamin B6, Magnesium and Beta-Carotene which converts into Vitamin A in your body.

8. Beets (2.8%)

Beetroot is a root vegetable rich in various important nutrients such as folate, iron, copper, manganese and potassium. 

Beets are also have loaded with inorganic nitrates, which are nutrients that have been shown to have various benefits related to blood pressure regulation and exercise activity.

9. Fiber in Lentils (7.9%)

Dhal is very cheap and is one of the most nutritious foods on earth. They are high in protein and rich in many important nutrients.

10. Kidney Beans (6.4%)

Kidney beans are a popular variety of legumes. Like other legumes, they load with plant-based proteins and a variety of nutrients.

11. Chickpeas (7.6%)

Peas are another legume that is rich in nutrients, including minerals and protein. 

Other high contents of fiber legumes are such as black beans (8.7%), lima beans (5.3%) and baked beans (5.5%).

12. Oats are rich in fiber (10.6%)

Oats are one of the healthiest grain foods on earth. They are very high in vitamins, minerals and antioxidants.

 Oats contain a strong liquid fiber called beta-glucan, which has a major effect on blood sugar and cholesterol levels.

13. Popcorn (14.5%)

If your goal is to increase your fiber intake, the best food you can eat is popcorn. 

However, if you add a large amount of fat, the fiber-calorie ratio will be significantly reduced.

14. Almonds (12.5%)

Almonds are a popular tree fruit. 

They are high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.

15. Chia Seeds (34.4%)

Chia seeds are small black seeds that are very popular in the natural health community. They are highly nutritious and high in magnesium, phosphorus and calcium. 

Chia seeds may be the best source on earth. Other High Fiber Nuts and Seeds Many nuts and seeds contain significant amounts of fiber. 

Examples are coconut (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).

16. Sweet Potatoes (2.5%)

Sweet potato is a popular potato and it is very filling and has a delicious sweet taste. It is very high in beta-carotene, B vitamins and various minerals. 

Medium-sized boiled sweet potatoes (without skin) contain 3.8 grams or 2.5 grams per 100 grams.

Fiber content: Medium-sized boiled sweet potatoes (without skin) contain 3.8 grams or 2.5 grams per 100 grams.

17. Fiber in Dark Chocolate (10.9%)

Dark chocolate is one of the most delicious foods in the world. It is surprisingly high in nutrients and is one of the most antioxidant-rich and nutritious foods on earth.

 Be sure to choose dark chocolate with a cocoa content of 70-95% or more and avoid products that contain added sugar.

Simple strategies for Add fruits and vegetables to diet:

  • Add fruit to your breakfast:

Try adding fresh blueberries, raspberries, strawberries, or blackberries to your breakfast cereal or yogurt.

  • Keep fruit and vegetables at your fingertips:

Wash and chop fruits and vegetables and keep them in your fridge for quick and healthy meals. Choose recipes that contain these high-fiber ingredients, such as vegetarian mix-fries or fruit salads.

  • Replace dessert with fruit:

 Instead of dessert, eat a piece of fruit like banana, apple, or pear at the end of a meal. Top with cream or frozen yogurt for a delicious treat. 

  • Eat whole fruits instead of drinking fruit juice:

Instead of drinking fruit juices, eat whole fruits: you get more fiber and fewer calories. 8oz. For example, a glass of orange juice contains about 110 calories, while one medium fresh orange contains about 3 grams of fiber and only 60 calories.

  • Eat the peel:

 Eat peels of fruits such as apples and pears as peeling can reduce the fiber content of fruits and vegetables.

  • Incorporate veggies into your cooking:

Add pre-cut fresh or frozen vegetable soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss into a fresh baby carrot stew.

  • Bulk up soups and salads:

Prepare a dark salad by adding nuts, seeds, kidney beans, peas or black beans. Artichokes are also high in fiber and can add to salads. Beans, peas, lentils and rice add flavor high fiber to soups and stews.

  • Make snacks count:

 Fresh and dried fruits, raw vegetables and whole grains are all good ways to add fiber in a short amount of time. A handful of nuts can turn into a healthy, high-fiber diet.

Strategies to get fiber from grains

  • Start your day with fiber: 

 Look for whole grains to increase your fiber intake at breakfast. You can add 6 grams of extra fiber to your breakfast by switching from cereal flakes to brown flakes; Switching to All-Bran One makes it even worse. If those grains do not suit your taste, try adding a few tablespoons of processed wheat bran to your favorite cereal.

  • Replace bread, white rice, and pasta with brown rice and whole-grain products: 

Experiment with wild rice, barley, whole-wheat pasta and bulgur. These options are more fibrous than their mainstream counterparts – and you will find that you love their taste. Choose whole-grain bread for toast and sandwiches.

  • Bulk up your baking: 

When baking at home, replace half or all of the whole grain flour with white flour. In yeast bread, use a little more yeast or allow the dough to stretch. Try adding crushed whole grains or processed wheat bran to muffins, cakes and cookies. Or add cilantro peel to gluten-free baked goods such as bread, pizza dough and pasta.

The fiber in fast food

Fast food is often cheap and easy, but finding a healthy diet with enough fiber can be a challenge. Many fast foods contain calories, sodium, and unhealthy fats. Even a healthy salad found at a fast-food restaurant is often light on fiber – plain lettuce greens provide only 0.5 grams per cup. Look for salads that include other vegetables, and increase this content by adding your own nuts, beans, or corn whenever possible.

Other simple ways for getting more fiber into your body from meals at a restaurant:

·Choose sandwiches, burgers or sauces that come on whole wheat buns or whole-grain bread. 

·Try vegetarian foods. Many are tastier than before and contain two or three times more fiber than a meat burger. Choose beans to slide for a healthy boost.

·Choose nuts or a salad rather than fries or potato chips.

·Baked potato with a side of chili, available at some burger chains, can make a tasty and high-fiber meal.

·Few chains provide oatmeal bowls for breakfast a higher fiber choice than most breakfast sandwiches. Try to choose lower sugar oatmeal if possible.

·Get a fast food with a fruit cup fruit and yogurt parfait, fruit slices.

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