Fiber Rich Foods you must add in your daily diet
Fiber is a vital part of the nutrition for maintaining overall health. The fiber is the hard to digest part of carbohydrates, mostly shown in plant based foods. Fiber Rich Foods can help lower the risk of obesity, diabetes and heart disease. Therefore, getting adequate fiber in the diet is important to the healthy bowels and overall health. There are mainly two types of fiber, namely soluble fiber and insoluble fiber. Soluble fiber makes one feel fuller and helps in slowing down the digestion rate. The slow digestion aids to regulate blood sugar levels as well as lower bad cholesterol level. The insoluble fiber doesn’t get absorbed by the body. It passes through the digestive system into the colon and adds mass to the stools as well as speeds up bowel movement. It, therefore, helps in digestion and aids to move food through the intestinal area.
Moreover, fiber deficiency in your body may lead to constipation, hemorrhoids and high cholesterol levels. On the other hand, an excess of fiber content in the body may lead to diarrhea, dehydration and bowel destruction. Persons who increase their ingestion of fiber have to increase their drinking of water. Adding High Fiber Foods to your everyday diet is necessary for the proper functioning of your body.
Top 10 Foods Highest in Fiber
Walnuts are one of the best fiber rich foods. They are also high in phytochemicals antioxidants like ellagic acid, poky phenolic and carotenoid compounds. Just a handful of walnuts contain two grams of fiber & 190 calories. You can add walnuts to your desserts, salads and cakes.
Broccoli is a member of cruciferous vegetable family, well-known for its cancer preventing properties. It is high in fiber content and also other necessary nutrients such as vitamin E, A and C. In addition, broccoli contains a compound, known as calcium D-Glucarate that aids to connect and clear further estrogen from your body. 1 cup of chopped, raw broccoli provides about 5 gm of dietary fiber.
Apples contain high amounts of fiber that can help to prevent dementia and also improve neurological health. They also high water content that can help to keep the bowels regular. 1 medium sized apple provides more than 5 gm of pectin fiber.
Avocados are one of the best fiber rich foods that you must add in your diet. They also contain high amounts of heart healthy monounsaturated fats and other essential vitamins. 1 avocado provides about 9 gm of fiber.
Brown rice is high in insoluble fiber that can help to ease constipation and the pains linked to constipation. Include a serving of brown rice to the everyday diet to obtain 4 gm of fiber.
Whole grains are also one of the best foods for fiber. The whole grain pasta, breads and cereals are some of the foods you can consume to get an increase in the fiber levels. A 1 cup of whole wheat flour will give you with 13 gm of fiber. Moreover, a cup of whole grain pasta contains about 6.3 gm of fiber. The wheat cereal will boost your energy and will stay you full for longer times.
This small member of legume family is high in fiber. Lentils are also rich in vitamins, iron, folate and protein. It is easy to include this fiber rich food in your daily diet. You can cook lentils with rice or can include them to sauces & soups. Adding 1 cup of lentils will give you with about 63% of the recommended every day fiber.
Navy beans are also one of the great fiber rich foods that you must consume regularly. It is a versatile vegetable that you can add in your soups and rice. One cup of navy beans will provide you about 20 gm of fiber. This is approximately 80% of the everyday required amount.
Cabbage is extremely recommended to persons who desire to lose weight. The cabbage is well known for its cancer preventing antioxidants like indole-3 carbinol. But, it is also good source of fiber. One cup of cabbage will provide you five grams of carbohydrates and 54 calories.
Seeds such as pumpkin seeds, flax seeds, and sunflower seeds are rich in fiber and also other essential nutrients. Flax seed is high in fiber and one tablespoon will give you with about 9 gm of fiber. In addition, flax seeds contain a potent antioxidant like lignans which gives anti estrogenic actions. Chia seeds are full of omega 3 fats & fiber. One teaspoon of chia seeds contains about 6 gm of fiber.
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