Fiber is a type of carbohydrate (a sugar) or starch and is a necessary component of a diet healthy . Unlike dietary carbohydrates fiber, can not be analyzed to provide energy, and can not be digested by our body. The fiber does not contain nutrients, nor has calories because it is not digested. Even then, fiber plays a vital role in the efficient functioning of our body. It helps eliminate unwanted waste from the body by cleansing the digestive tract.
The list of foods rich in fiber covers only plant-based foods, such as fiber is not present in fish, meat or dairy products.
Benefits of fiber-rich foods:
Although fiber is not digested by the body, which plays a vital role in the functioning of our digestive system. The benefits of eating fiber-rich foods are:
1. It helps in weight reduction high-fiber foods usually contain fewer calories. Fiber intake stomach is full, which in turn reduces the chances of eating foods that are high in saturated fats and trans thus help control your calorie intake and help in weight loss.
2. Helps control overeating: The fiber intake keeps your stomach full for long periods of time avoiding unnecessary and unhealthy binges longer. In addition, foods rich in fiber require more chewing food that tends to make you eat slower. This can reduce the total food intake and avoid overeating.
3. Good for the digestive system: The fiber is very good for our digestive system. It prevents disorders like constipation and intestinal infections.
4. Good for healthy bowel function :. Fiber-rich foods can help prevent colon cancer
5. Other: Fiber is an essential part of a balanced diet. Prevents dangerous diseases such as diabetes, high cholesterol, blood sugar and cardiovascular dysfunctions.
The types of fibers:
There are mainly two types of fibers ie. Soluble fiber and insoluble fiber.
1. Soluble fiber:
Soluble fiber is that fiber that can be digested by the body. water soluble fiber dissolves in the stomach leaving a gel as the sticky substance. It is a kind of “glue” that traps certain harmful food components, such as sugars, fats and therefore making them more difficult to absorb. Because these sugars are absorbed slowly, it maintains the levels of blood sugar under control.
also helps absorb cholesterol before entering the bloodstream. Soluble fiber also helps to soften the stool, making it easier to pass. The main sources of soluble fiber include fruits, vegetables, oats, barley, most of all beans, peas, whole grains and nuts and seeds.
2. Insoluble fiber:
As its name suggests, insoluble fiber does not dissolve with water in the stomach. By contrast, it absorbs water and it passes through the digestive tract, which provides greater and moisture to the stool causing a natural laxative effect and prevent constipation.
These bulky stools help eliminate harmful waste and support a healthy colon. It helps prevent intestinal infections, heart disease, certain cancers and hemorrhoids.
People suffering from diarrhea are advised to restrict the amount of insoluble fiber in your diet. Food sources of insoluble fiber include bran, corn, oats, fruits with their skin, brown rice, whole grains, nuts, beans and oat bran.
Fiber is an essential nutrient required by us. As seen above, the fiber can only be obtained from plant food sources. Fiber intake should be neither insufficient nor too high. Overdose of fiber can cause intestinal obstruction and dehydration. If suddenly your fiber intake, which is important to increase water intake increases along with it. 20-35 grams of fiber per day is the recommended intake for adults.
List of fiber-rich foods:
The following is a list of foods rich in fiber covering all food groups such as fruits, vegetables, legumes, nuts and seeds, one it can be consumed to meet the dietary needs daily:
cauliflower is of vegetable family cruciferous and it should be included in your regular diet. Cauliflower contains more than nine grams of fiber in every 100 calories and is ideal for the digestive system. A substance known as sulforaphane glucosinolate in fact a cauliflower may help protect the stomach lining. It helps control and prevents bacterial overgrowth grasping of this bacterium in the stomach. Do not overcook as this will cauliflower lose all their valuable nutrients.
Like cauliflower, broccoli also belongs to the cruciferous family. Each cup of broccoli contains about 5.1 grams of fiber. broccoli has many health benefits , is known to have properties to prevent cancer as well. When cooking, broccoli is due simply steamed or sauteed until their color turns bright green so that some level of fiber is maintained.
c) whole grain foods:
whole grain foods such as corn bran, rice bran, oat bran are all good fiber sources. The ‘saved’ is the outer layer of the grain, and the “seed” is a small part of the core of the grain, which is the high nutrient constituents of the grains. Once the beans are processed, they lose their nutritional value. So, wholemeal bread, brown rice , etc., are recommended more than white bread and white rice.
raspberries, blueberries are low in calories and full of nutrients and antioxidants. A cup of raspberries contains about 1/3 of the daily requirement of fiber one. Each half-cup of raspberries contains two grams of fiber. It contains both soluble and insoluble fiber.
Lentils belong to the legume family. It is a very rich source of fiber. Each cup of lentils contains more than 15 grams of fiber. Lentils is a staple in most households vegetarian and can be eaten in different ways. The fiber obtained lentil help lower cholesterol , improves heart health, digestive health and controls blood sugar. Lentils are low in calories and high in energy, keeping longer without eating compulsively unnecessary.
One tablespoon of flaxseed serving contains 1.9 grams of fiber. Flax seeds are a good source of fiber, and fibers containing both soluble and insoluble. Flax seeds contain something called ‘ligans’, which are similar to the fiber and antioxidant compounds. They also contain (mucilage), rubber content. This soluble mucilage in water to prevent rapid emptying of stomach contents into the small intestine result of slow absorption of fats, sugars in the system. Flax seeds can be added to your cereal or oatmeal in the morning or added to the wheat flour dough, it helps to include it in the daily diet.
Peanut is considered to be an excellent source of soluble fiber. 10 large roasted peanuts containing 0.2 grams of soluble fiber. Although peanuts are a good source of fiber, try to choose unsalted peanuts. The high level of sodium can lead to a number of serious health problems.
Nuts contain insoluble fiber. A cup of walnuts contains 7.8 grams of dietary fiber, which is a significant amount. Insoluble fiber helps control blood pressure and reduce high cholesterol.
boiled beans contain 16.5 grams of fiber per cup. This includes soluble and insoluble fiber. Once inside the system, soluble fiber helps in removing bile acids from the body thus combating possibilities high cholesterol and insoluble properties prevent constipation.
prunes or dried plums’ are also a rich source of fiber. Each cup of prunes contains 7.7 g of fiber. Prunes are a free form of fat to add a little sweet to your diet. Prunes are considered a good natural laxative.
As seen above, there is a good long list of high-fiber foods for you to choose in order to meet the recommended daily intake. Therefore, there are good sources high in fiber. Although it is very important to meet this intake in order to stay healthy, we must also be careful not to consume too much fiber as we can not adapt and cause bloating, stomach pain, dehydration and diarrhea.