High Fiber Food and It’s Health Benefits

Many of us associate fibres and bowel function with digestive health, but consumption of high fiber food can do much more than helping in digestion. It can also help to reduce the risk of cardiovascular, stroke and diabetes, improve your skin and reduce weight. It also helps to prevent colon cancer. The portion of the plant-based food (grains, fruit, vegetables, nuts and beans) that the body cannot break down is fibres, also known as roughage. It passes undigested through the body, keeps the digestive system safe and clean, decreases stiffness in bowel movements and eliminates cholesterol and harmful carcinogens from the body.

Fiber is used in two distinct varieties: insoluble and soluble.

Insoluble fiber does not dissolve in water. The high fibre is found in whole grains, wheat cereals and herbs, such as carrots, celery and the tomatoes, to help avoid constipation. Soluble fibres dissolve into water and assist in the blood sugar regulation and cholesterol reduction. 

Garlic, oatmeal, oats, nuts, fruits such as tomatoes, fried berries, citrus fruit and pears are strong sources of fiber. Some categories of fiber fall under both- soluble and insoluble fiber. Generally, food that is unadulterated and unprocessed has a high source of fiber. Food like meat or food containing sugar or which is made of dairy products may not have a high fibre content. 

Benefits of fiber

The latest estimates show that 9 in 10 Americans don’t consume enough fibre, and other areas of the world are also very short of it. The relation with bathroom habits may be part of the issue. Yeah, fibre provides you with a safe and efficient way to remain normal, but not just for this purpose can we be more interested in our diets. Various studies have shown how fiber-rich foods can strengthen your immune system and overall health and enhance your look and sound.

Some of the advantages are:

High Fiber Food

  • Good digestion

Nutritional fibres, by the bulking and the transportation of stools, makes the bowel movement easier. This will allow both constipation and diarrhoea to be minimised and avoided. A good amount of fibre will decrease the risk of diverticulitis, haemorrhoids, gallstones, kidney stones, and provide relief for bowel-like discomfort (IBS). According to a study showing that a diet that has high fibre may help lower gastric acids and lower the risk of GERD and ulcers.

  • Diabetes

 Your fiber-rich diet, particularly cereal, having insoluble fibre, can reduce the risk of type 2 diabetes. Eating soluble fibre will slow the absorption of sugar and raise the levels of blood sugar levels when you already have an underlying condition of diabetes.

  • Cancer

According to research, consuming a high-fiber diet may help prevent colorectal cancer, although there is no definitive evidence. Food rich diets can also be associated with a lower risk of other common cancers of the digestive system, including stomach, mouth and pharynx.

  • Healthy skin

 If your skin secretes too much oil, it may result in outbreaks of acne due to the presence of yeast or bacteria. Fiber intake, particularly psyllium husk (such as plant seed), will flush out toxins from your body to improve your skin’s health and appearance.

  • Heart health

 Fiber is an essential element of any diet that is healthy for the heart such a diet includes soluble fibre. Dietary rich in fibres helps in lowering the level of cholesterol (bad cholesterol and can help boost good cholesterol levels. A high amount of fibre can also reduce the risk of metabolic syndrome, a category of heart and stroke-related risk factors. Blood pressure, inflammation reduction, HDL (good) cholesterol levels improved and also helps to reduce and shed weight.

List of high fiber foods

The following  is the list of fiber rich foods:

Pears 

The pear is a common, nutritious and delicious fruit with a fiber content of 5.5 gram.

Strawberries

Strawberries are delicious fruit high in vitamin C and magnesium and other antioxidants. It has fiber content equal to 2 grams per 100 grams

Avocado 

Avocado is good in carbs and healthy fats. It also contains vitamin C, E and B. It has fiber content equal to 6.7 grams.

Apples

Apple is a fiber rich fruit with 2.4 grams per 100 gram.

Raspberries 

are very nutritious with vitamin C and magnesium. And has fiber content of 8 grams per 100 gram. 

Bananas 

Banana is a rich source of nutrients with vitamin C, B6 and potassium. It has a fiber content of 2.6 per 100 gram.

Carrots 

Carrot is a rich source for nutrients like vitamin K, B6, A magnesium, beta carotene and antioxidants. It has a fiber content of 2.8 per 100 gram.

Beets 

Beet also called beetroot is a vegetable rich in iron, potassium, magnesium and copper. Beetroots have fiber content equal to 2.8 grams per 100 gram.

Broccoli

Broccoli is the most nutrients rich vegetable which comprises vitamin C, K, B, folate, potassium, iron, magnesium, antioxidants and cancer-fighting nutrients. It has a fiber content of 2.6 grams per gram. 

Kidney beans 

A kind of legume used in an Indian diet is a plant-based nutrient-rich protein. It has fiber content of 6.8 grams per 100 gram.

Artichoke 

Artichoke is not a common vegetable with high nutrient content and has fiber content equal to 5.4 grams per 100 gram.

Brussels sprouts 

Is a similar vegetable like broccoli and is rich in vitamin K, antioxidants, cancer-fighting nutrients and folate. It has fiber content equal to 3.3 grams per 100 gram.

 Oats (10.1 grams)

Oats are the best source of fiber loaded with minerals, antioxidants and vitamins. It is usually consumed in breakfast. It can also prove to be beneficial for controlling cholesterol. It has 10.1 gram of fiber per 100 gram.

Lentils 

Is the best source of fiber and it is also an affordable food. It is rich in protein and other nutrients. Lentil soup is also a good source of protein. Per 100 grams of lentil contains 7.3 grams of fiber.

Chickpeas 

Chickpea is another type of legume in the Indian meal which is loaded with nutrients especially protein and mineral. It has a fiber content of 7.6 grams per 100 gram.

Quinoa 

Can also be termed as cereal and is a popular part of the diet for health-conscious people. It consists of protein, magnesium, zinc, iron, potassium, and antioxidants. It has 2.8 grams of fiber per 100 gram.

  • Other sources of protein include-
  • Popcorn with 14.4 grams of fiber per 100 gram. 
  • Almonds with 13.3 grams of fiber per 100 gram. 
  • Chia seeds with 34.4 grams of fiber per 100 gram. 
  • Sweet potatoes with 2.5 grams of fiber per 100 gram. 
  • Dark chocolate with 10.9 grams of fiber per 100 gram.

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