best food with fiber
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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.

Soluble fiber

Best Food With Fiber insoluble fiber-Soluble-fiber-foods
Picture : Best food with fiber – Soluble : Barley, Oats, Beans, Figs, Prunes, Sweet potatoes

– 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.

Insoluble fiber

– or cellulose are

Best Food With Fiber-insoluble-fiber
Picture : Best Food with Fiber – Insoluble : Cereals, Whole-wheat Bread, Lentils, Apple, Avocado, Strawberries

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.

Best Fruit Food With Fiber

1.Avocados

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

3. Berries
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,

4. Coconut
Total Dietary Fiber: 7.2 grams per cup

Notable Nutrients: Manganese, Omega-6 fatty acids, Folate, and Selenium

5. Figs
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

1.Artichokes

Total Dietary Fiber: 10.3 grams of fiber per medium artichoke

Notable Nutrients: Vitamins A, C, E, B, K, Potassium, Calcium, Magnesium and Phosphorous

2. Peas

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

3. Okra
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

1. Nuts

  • Almonds

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

  • Walnut

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.

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