Contents
High-fiber foods are an important part of a healthy diet. They can help you lose weight, lower your cholesterol and keep your digestive system healthy.
Checkout this video:
1.What is fiber?
Dietary fiber is the indigestible part of plant foods that moves food through your digestive system, helps to control blood sugar levels and can promote regularity. Fiber is found in all plant foods — fruits, vegetables, whole grains, legumes, nuts and seeds. There are two types of fiber: soluble and insoluble.
Soluble fiber dissolves in water and can help to lower blood cholesterol and glucose levels. It is found in oat bran, oatmeal, legumes, nuts, seeds, apples and blueberries.
Insoluble fiber does not dissolve in water. It adds bulk to the stool and helps food move through the digestive system more quickly. Whole wheat flour, wheat bran, nuts and vegetables are good sources of insoluble fiber.
Most plant-based foods contain a mix of both soluble and insoluble fibers. The best way to increase your dietary fiber intake is to eat a variety of whole plant foods every day.
2.What are the benefits of fiber?
Fiber is a type of carbohydrate that the body cannot digest. Although we do not digest fiber, it is important for good health. Fiber helps to keep the digestive system healthy and can reduce the risk of some chronic diseases such as diabetes and heart disease.
There are two types of fiber – soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance. This type of fiber can help to lower blood cholesterol and glucose levels. Insoluble fiber does not dissolve in water and helps to add bulk to the stool, which can help prevent constipation.
Good sources of soluble fiber include oats, barley, weeds like psyllium husk, oranges, apples, flaxseeds, carrots, and beans. Good sources of insoluble fiber include whole wheat breads, wheat cereals, wheat bran, maize (corn), rice bran, cabbage, beets, Brussels’ sprouts, turnips, cauliflowerus)
3.How much fiber do you need?
Most Americans need more fiber. To get the amount of fiber you need, aim for these daily recommended levels:
-38 grams per day for men age 50 and younger
-30 grams per day for men age 51 and older
-25 grams per day for women age 50 and younger
-21 grams per day for women age 51 and older
-26 grams per day for pregnant women
-28 grams per day for breast-feeding women
4.Which foods are high in fiber?
There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water and helps to regulate the body’s use of sugars, while insoluble fiber does not dissolve and helps to add bulk to the stool. Both types of fiber are important for a healthy diet.
Good sources of soluble fiber include oats, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
Insoluble fiber is found in foods such as wheat bran, whole grains, seeds, and most fruits and vegetables.
5.Beans
Beans are an excellent source of soluble and insoluble fiber. A half-cup serving of cooked black, kidney, lima, navy, or pinto beans contains 7 grams of fiber. A half-cup serving of cooked black-eye peas contains 6 grams of fiber, and a half-cup serving of lentils has 8 grams of fiber.
6.Lentils
Lentils are a staple food in many cuisines because they are so versatile and nutritious. One cup of cooked lentils contains about 16 grams of fiber, which is about 64% of the daily recommended amount for adults. Fiber is essential for a healthy digestive system, and it can also help reduce cholesterol levels and regulate blood sugar levels. Lentils are an excellent source of protein and other essential nutrients, making them an ideal addition to any diet.
7.Chickpeas
Chickpeas, also known as garbanzo beans, are a type of legume. They’re high in fiber, protein and several vitamins and minerals.
A 1-cup (164-gram) serving of chickpeas provides (1):
– 164 calories
– 8.9 grams of protein
– 14.5 grams of fiber
– 4.2 grams of fat
– Vitamins C, B6 and folate (B9)
– Iron, potassium, magnesium and phosphorus
8.Oats
Oats are extremely rich in good carbs and have a decent amount of calories. This makes them great for people who are trying to bulk up. They’re also packed with fiber. One cup of oats has 16 grams of carbs, 5 grams of protein, and 4 grams of fat.
9.Nuts and seeds
Nuts and seeds are a great way to increase your fiber intake. Almonds, in particular, are high in fiber, with 9g per ounce (28g), or around a quarter of your daily needs. Other nuts, such as hazelnuts, pistachios and walnuts, are also good sources of fiber. Seeds tend to be even higher in fiber content than nuts. Just 1/4 cup (28g) of sunflower seeds provides almost 6g of fiber, or 24% of your daily needs. Chia seeds are another excellent option, providing 5g of fiber per ounce (28g), or 20% of your daily requirements.
10.Whole grains
Whole grains are an excellent source of dietary fiber. They also contain important vitamins, minerals, and phytochemicals. The American Heart Association recommends eating at least three servings of whole grains every day.
Most Americans eat very few whole grains. In fact, less than 5% of Americans consume the recommended amount. This is concerning because whole grains have been linked with a host of health benefits, including a lower risk of heart disease, certain cancers, and type 2 diabetes.
There are many delicious and healthy whole grain foods available. Some of the best include:
-Oatmeal
-Brown rice
-Popcorn
-Whole wheat bread
-Barley
-Buckwheat
-Quinoa
