High fiber healthy foods : High fiber foods are everywhere. You can find them in just about every grocery store or market. They are packed with nutrients and vitamins that our bodies need. They help us feel full and satisfied.
What is fiber?
Fiber is a plant-based substance that is found in nuts, seeds, legumes, fruits, vegetables, and many other foods. It is made from the cellulose found in leafy and plant-based foods. Unlike most substances that you find in your kitchen, fiber is completely natural. This means that you can eat as much as you like without fear of developing any harmful side effects.
What are the benefits of dietary fiber?
Basically, it provides important nutrients, minerals, and antibiotics. Dried beans, fruits, vegetables, whole grains, legumes, seeds, nuts, and whole-wheat foods contain all of the B vitamins (Thiamine, Niacin, Folic Acid) and many other nutrients that are beneficial to your body. Additionally, dietary fiber has also been found to relieve some symptoms of diarrhea.
Diarrhea, constipation, indigestion, and irritable bowel syndrome can all be treated and prevented by appropriate dietary intake of fiber. Some experts also believe that an adequate intake of dietary fibers may help lower cholesterol and reduce the risk of heart disease. However, more research is needed to verify these claims.
Strawberries are so nutritious yet so delicious. You can find strawberries at almost every grocery store and even your deli. It’s a good idea to eat a single cup of strawberry a day for a few weeks to reap the health benefits that this great fruit offers. Just remember not to eat a whole strawberry. One cup of strawberry contains only about 3 grams of fiber and is a good amount of food to cover your entire body with.
Content: 2 grams per 100 grams
Cauliflower is another great vegetable. But it’s even better roasted in a pan with a little oil. Try using carrot and cauliflower salads for an appetizer on your next tailgate party. Cauliflower and carrots make a great side dish for baked potato salads or a delicious main dish for your dinner. Roasted cauliflower has an addictive flavor that you’ll love.
Content: 2 grams per 100 grams
Beets are another wonderful choice to add to your diet. They are rich in folate and iron. In addition to being high in folate, beets also are a source of potassium, which helps to prevent heart disease. In a recent study reports found that men who ate a diet that contained more than three servings of fruits and vegetables that had at least five servings of beets were less likely to have taken medications for blood pressure, cholesterol and diabetes.
Content: 2.8 grams per 100 grams
Carrots are another fruit loaded with antioxidants. Because of their large surface area, they contain a large amount of Vitamin A and C as well as potassium and fiber. Both carrots and pears are high fiber fruits. But there is something else about raisins and apples that you may want to consider. Because they are insoluble fiber fruits, you can carry around enough of these fruits in your pocket to get your daily recommended servings of fruits and vegetables.
Content: 2.8 grams per 100 grams
5. Raspberries and Bananas
Raspberries and bananas contain natural antioxidants. This means that they help your body fight off disease and illness. One cup of sliced banana contains more than twice the amount of Vitamin C that you get from a single slice of grapes. And raspberries and strawberries are packed with anthocyanins, which are also good for your health. Anthocyanins help prevent cancer.
Content: 7 grams per 100 grams of raspberries and 2.6 grams per 100 grams of bananas
Oats are probably the best-known example of a fiber-rich food. Because they are oats, we know that they are a whole grain. They are also one of the oldest grains used in human nutrition. Oats provide an abundance of soluble fiber, which is beneficial to our health because it helps to move food through our digestive tracts without creating bulk. They contain no fat and are an excellent source of vitamin E.
Content: 10.1 grams per 100 grams
7. Cocoa Powder
Another valuable addition to the diet is cocoa powder. Cocoa powder is derived from the seeds of the cocoa tree. It contains less than one gram of fiber per ounce and a half teaspoon of magnesium content, making it an excellent addition to any supplement. Try adding cocoa powder to smoothies, yogurt, cereal bar recipes, or add two tablespoons to a glass of water to make hot cocoa.
Fiber Content: 33 grams per 100 grams
Croutons, a type of thick bread, are very rich in dietary fiber. High dietary fiber levels in nuts and seeds such as sunflower seeds, safflower, almonds and sesame seeds help lower your bad cholesterol levels. These foods have plenty of fiber and protein to improve the health of your heart. Other foods with high fiber content are oats, brown rice, whole-grain bread and barley.
Content: 5 grams per 100 grams
Benefits of High fiber Foods
The benefits of fiber foods are not just limited to weight loss. Fiber also increases the health of your digestive tract. The healthy functioning of the digestive tract is necessary to regulate most aspects of our bodies including blood sugar levels. A healthy digestive tract leads to normal and natural cholesterol levels and reduced risk for many types of cancer including colon cancer. By regulating blood sugar levels you can also prevent diabetes.
These foods also help you get rid of waste and improve the functioning of your kidneys and liver. A healthy liver is necessary to keep your body functioning properly. By increasing your daily fiber intake you can help your liver to function properly. On the other hand, increasing your daily fiber intake can help your kidneys process and eliminate wastes effectively which can reduce the levels of cholesterol in your body.
To calculate the fiber content of different foods, you must know how many grams of fiber an average serving size has. However, if you’re counting calories, be careful because refined and processed carbohydrates can also have fiber, just not the good kind. An average serving of fruits has about five grams of fiber in it. Vegetables, on the other hand, have anywhere from three to ten grams of fiber in them. One ounce of meat has about five grams of fiber in it, and an entire baked potato has about ten grams of fiber.
Conclusion High Fiber Healthy Foods
In closing, by including a high-fiber foods list in your daily diet you will experience a number of health benefits. These health benefits include but are not limited to better digestion, regular bowel movements, less constipation and less body pain. These are just some of the ways that a diet rich in dietary fiber benefits you in many ways.