The Importance of Fiber
There is no doubt that fiber is extremely important.
When fiber gets into your stomach, it leaves it in an undigested form and then ends up in your colon. In the colon, it feeds those good bacteria in your guts, which in turn leads to various health benefits.
Fiber not only helps in feeding the good bacteria in the gut, but some types of fiber are also known to effectively promote weight loss, fighting constipation, reduction of sugar levels in the blood.
The Academy of Nutrition and Dietetics strongly advises that for quality health, one should consume about fourteen grams of fiber for every one thousand calories one takes in daily. This simply means that for a healthy lifestyle, an estimate of twenty-four grams of fiber is needed daily by women, while a man needs about thirty-eight grams of fiber daily.
Sadly, a projected number of about ninety-five percent of American adults and children are known never to meet up with the recommended daily fiber intake. In America alone, the average daily fiber intake is appraised to be about 16.2 grams.
Thankfully, raising your consumption of fiber is relatively easy. All you need to do is simply add high fiber foods into your diet, and you are good to go.
What is Fiber?
Fiber is a comprehensive term that relates to any kind of carbohydrate that your body can’t digest. Naturally, when you consume some sort of carbohydrates, some may not digest—these sorts are referred to as fiber. The fact fiber doesn’t give you energy or help in fueling your body system does not make it less important for your overall health.
Ordinarily, dietary fiber can provide the following benefits when you take it:
- Reduction of cholesterol. The existence of fiber in the digestive tract can greatly help in the reduction of cholesterol absorption in the body. This is specifically true if you take statins, which are pills recommended for the reduction of cholesterol, and use fiber supplements such as psyllium fiber.
- Promotion of healthy weight. High fiber foods like vegetables and fruits tend to be rather low in calories. Also, the presence of fiber can actually slow digestion in the stomach down just to help you feel a lot fuller for longer.
- Adding some weight to the digestive tract. Those who suffer from constipation or a generally listless digestive tract may have the need to add fiber to their diet. Fiber, as you would expect, adds bulk to the digestive tract, as your body, ordinarily, doesn’t digest it. This addition of bulk to the digestive tract stimulates the intestines.
- Effective regulation of blood sugar. Experts reveal that it can take your body a longer period to break down high fiber foods. The slow breakdown of these fiber foods helps you maintain more consistent blood sugar levels, which is exclusively helpful for those with diabetes.
- Reduction of gastrointestinal cancer risk. Surprisingly, consuming adequate fiber can have protective effects on certain cancer types, and this is with the inclusion of colon cancer. There are a whole lot of reasons for this, including that some kinds of fiber, such as the pectin in apples, might be high in antioxidant-like properties.
Fiber provides a lot of excellent health benefits, but it is absolutely important to combine fiber-containing foods slowly over the period of a few days to avoid negative effects, such as gas and bloating.
Alternatively, drink a lot of water while taking your fiber so that the symptoms that come with consuming so much fiber can be adequately controlled.
Here are 12 high fiber foods that are both satisfying and healthy.
Strawberries are a delightful, healthy option that can be eaten really fresh.
Remarkably, they’re also among the most nutrient-dense fruits you can ever get to eat. It boasts loads of manganese, vitamin C, and various potent antioxidants. For every cup of fresh strawberries, you get about three grams of fiber or two grams of fiber contents in every one hundred grams of strawberries. Go on and try some of your fresh banana strawberry smoothies today.
Apples are among the yummiest and most nourishing fruits you can eat. They are also reasonably high in fiber. For every medium-sized raw apple, there are about 4.4 grams of fiber or 2.4 grams of fiber content in every hundred grams of apple. Apple is really enjoyed in fruit salads.
Bananas are a great source of various nutrients, including vitamin B6, vitamin C, and potassium.
Interestingly, a green or unripe banana contains a momentous amount of resistant starch, a kind of indigestible carbohydrate that acts like fiber. For every medium-sized banana, there are about 3.1 grams of fiber or about 26 grams of fiber in every hundred grams of banana.
The beetroot, or beet, is simply a root vegetable that is very high in so many important nutrients, such as iron, folate, manganese, copper, and potassium.
Beets are also fully packed with inorganic nitrates, which are nutrients said to have so many benefits related to exercise performance and blood pressure regulation. For a cup of raw beets, there are about 3.8 grams of fiber or about .8 grams of fiber content in every hundred grams of beets. To enjoy a meal with adequate beets, give a go to a lemon Dijon beet salad.
Although artichoke doesn’t make headlines all the time; nonetheless, this vegetable is really high in many nutrients and apparently one of the world’s best sources of fiber. Just wait until you have had them roasted. Every hundred grams of artichoke contains about 5.4 grams of fiber.
Lentils are another food that is pretty high in fiber content. They are very cheap and one of the most nutritious foods. Lentils are very high in protein and fully packed with many important nutrients. Interestingly, lentil soup is spiced up with turmeric, cumin, cinnamon, and coriander. For every hundred grams of lentils is about 7.3 grams of fiber.
The pear is really a famous fruit that’s both nutritious and very tasty. It is likely one of the best fruit sources of fiber. A medium-sized raw pear has over 5.5 grams of fiber, or a hundred grams of pear would give about 3.1 grams of fiber.
The avocado is an exceptional fruit that you must try if you are in the market for fiber. Amazingly, instead of being high in carbs, avocado is loaded with healthy fats.
Avocados are not only rich in fiber, but they are also very high in potassium, vitamin E, vitamin C, magnesium, and various B vitamins. Avocados also have so many health benefits. Go on and try them in one of those very tasty avocado recipes. Every hundred grams of avocado contains about 6.7 grams of fiber.
Raspberries are highly nourishing with a very strong flavor. They are fully packed with manganese and vitamin C. Wondering how best to have a raspberry? Try blending them into some of those raspberry tarragon dressing.
A cup of raw raspberries has over eight grams of fiber, while a hundred grams of raspberry contains about 6.5 grams of raspberry.
The carrot is a root vegetable that is very crunchy, tasty, and extremely nutritious.
Carrots are not only great in fiber content, but they are also high in magnesium, vitamin K, vitamin B6, and beta carotene. They also act as antioxidants that get turned into vitamin A in the human body. Next time you are making a veggie-loaded soup, toss some diced carrots into it. A hundred grams of carrot contains about 2.8 grams of fiber content.
Broccoli is a kind of cruciferous vegetable and evidently one of the most nutrient-dense foods in the world.
Broccoli is fully packed with folate, vitamin K, potassium, iron, vitamin C, B vitamins, potassium, and manganese. Broccoli also contains antioxidants and potent cancer-fighting nutrients. It is pretty high in protein compared with most vegetables. Anyway, many of us prefer turning broccoli into a slaw for many uses. Every hundred grams of broccoli contains about 2.6 grams of fiber.
The Brussels sprout, just like broccoli is also a cruciferous vegetable. They are extremely high in folate, vitamin K, potassium and is very effective in fighting cancer. Ever tried Brussels sprouts roasted with bacon, apples, or even drizzled with balsamic vinegar? It is a meal to long for. For every hundred grams of Brussels sprouts, you get about 3.8 grams of fiber.