What is Fiber?
Fibers are unprocessed carbohydrates and only found in food with vegetable origin.
They deserve special attention in everyday life – since they offer countless benefits to the human body and health.
What are best sources of fiber?
Best sources of fibers are vegetable, fruit, wholegrain, and wholegrain products. Recommended daily intake is around 25 grams for women and 35-40 grams for men, depending on daily activity. Fibers is responsible for a slow increase and constant sugar levels in the bloodstream
People often forget about fiber, and a clear majority of people get less than half of the daily recommended amount. Without fiber, our digestive tract suffers, we develop high cholesterol that may lead to heart disease, and inflammation may increase in the body.
High fiber diets help to lower the risk of some cancers, diverticulosis, heart disease, irritable bowel syndrome, kidney stones, and obesity. Some studies show that women with PMS or those that are menopausal can experience some relief from symptoms with high-fiber diets.
For individuals with digestive tract conditions, dietary fiber may help to relieve symptoms. High fiber helps to shift the balance of bacteria, increasing healthy bacteria, while decreasing the unhealthy bacteria that can be the root of some digestive problems.
Types of Fiber
We know two types of fiber – Soluble and Insoluble Fiber.
– as the name says is it is solvent in water and absorbs water. After consumption, the fibers in the body transform into a thick, sticky gel, that is slowly moving through the body. That makes us full for a more extended period of times, so it helps us reduce the intake of food through the day.
– or cellulose are
ingredients that give plants structure and are not solvent in water, but they have many sound effects on the body. One of the more important ones is the ability to absorb and remove toxins from the body, helping our bowl movement and reducing the risk of intestine cancer.
Now that you have learned a little bit about Fibers, here are some high fiber foods.
Total Dietary Fiber: 10.5 grams per cup (sliced)
Notable Nutrients: Vitamin C, Vitamin E, Vitamin B6, Folate, Vitamin K, Potassium
2. Asian Pears
Total Dietary Fiber: 9.9 grams of fiber per medium fruit, skin on.
Notable Nutrients: Vitamin C, Vitamin K, Omega 6 fatty acids, Potassium
Raspberry Total Dietary Fiber: 8 grams of fiber per cup
Raspberry Notable Nutrients: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Total
Blackberry Dietary Fiber: 7.6 grams of fiber per cup
Blackberry Notable Nutrients: Vitamin C, Vitamin K, Omega 6 fatty acids, Potassium, Magnesium, Potassium,
Total Dietary Fiber: 7.2 grams per cup
Notable Nutrients: Manganese, Omega-6 fatty acids, Folate, and Selenium
Total Dietary Fiber: 14.6 grams of fiber in 1 cup dried figs, evenly distributed between soluble and insoluble fiber.
Notable Nutrients: Pantothenic acid, Potassium, Manganese, Copper, B6
Best Vegetable Food With Fiber
Total Dietary Fiber: 10.3 grams of fiber per medium artichoke
Notable Nutrients: Vitamins A, C, E, B, K, Potassium, Calcium, Magnesium and Phosphorous
Total Dietary Fiber: 8.6 grams per cooked cup; majority insoluble fiber
Notable Nutrients: Vitamin C, Vitamin K, B6, Thiamin, Manganese, Folate, Vitamin A, Protein
Total Dietary Fiber: 8.2 grams per cup
Notable Nutrients: Vitamins A, C, K, Riboflavin, Thiamin, Niacin, Calcium, Iron, Phosphorous, Zinc, Protein
4. Acorn Squash
Total Dietary Fiber: 9 grams of fiber per cup (baked)
Notable Nutrients: Vitamin C, Thiamin, Potassium, Manganese, Vitamin A, B6, Folate, Magnesium
5. Brussels Sprouts
Total Dietary Fiber: 7.6 grams of fiber per cup, near balance of soluble and insoluble fiber
Notable Nutrients: Vitamins C, K, B1, B2, B6, Folate, Manganese
Best Food With Fiber – Other Notable Mentions
Total Dietary Fiber: 0.6 grams of fiber per 6 almonds
Almond Notable Nutrients: Protein, Vitamin E, Manganese, Magnesium, Riboflavin, Omega-6 fatty acids, Riboflavin
Total Dietary Fiber: 1.9 grams of fiber per 1 ounce by weight
Walnut Notable Nutrients: Protein, Manganese, Copper, Omega-6 fatty acids, Omega-3 fatty acids, Folate, Vitamin B6, Phosphorus
2. Flax Seeds
Total Dietary Fiber: 3 grams of fiber per tablespoon of whole flax seeds
Notable Nutrients: Protein, Thiamin, Manganese, Phosphorus, Magnesium, Copper, Omega-3 fatty acids
As you can see all the recommendations here, while being high on fiber are also a great source of other nutrients.