What is Dietary Fiber?
Dietary fiber, or roughage, refers to the indigestible part of plant-based foods. Unlike fats, proteins, and carbs, the human body doesn’t break down fiber. Instead, it passes through most of your digestive system nearly intact and benefits you in numerous ways while passing by
There are two main forms of fiber- soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance that can help lower blood cholesterol and glucose levels. Insoluble fiber helps move material through your digestive system, adding bulk to your stool.
Benefits of High Fiber Foods
Eating high fiber food will make a significant difference in your health. Let’s delineate some of the key benefits:
Digestive Health
One of the indications for checking digestive health is fiber. It stimulates regular bowel movements and prevents constipation. Finally, insoluble fiber literally helps food pass through your system more smoothly so that everything stays in track.
Weight Management
High-fiber foods tend to be more filling and help curb overeating. For this reason, the high-fiber diet tends to generally allow individuals to eat higher volumes without ingesting excess calories. It really is the perfect recipe for weight management with a satisfaction at the end of each meal.
Health Benefits for Heart
One of the easiest ways to protect your heart is by eating fiber. Soluble fiber will reduce cholesterol levels by binding to cholesterol particles in the digestive system before being absorbed by the body and carrying them out of the body. Therefore, your risk of heart disease might be reduced with regular intake of foods high in fiber.
How Much Fiber Do You Need?
The amount of fiber taken varies by age and gender. For adults, the average intake needs to be around 25 grams a day for females and 38 grams a day for males. However, most cannot reach that; their average intake is only half of that.
12 High Fiber Foods You Ought to Add to Your Diet
Here are 12 must-eat high-fiber foods that will get you to your daily fiber targets and even boost your general health.
1. Lentils
Lentils are a fantastic plant-based protein and fiber source. Perfect for soups, stews, or salads, they contain 15.6 grams of fiber per cup. Other than just being high in fiber, lentils are also high in folate and iron.
2. Chia Seeds
These tiny seeds are very much fiber powerhouses. Two tablespoons of chia seeds will leave you with about 10 grams of fiber. They can be added to smoothies, yogurt, or overnight oats for a healthy fiber boost.
3. Avocados
Avocados contain healthy fats for a heart, but they are also quite dense in fiber, which means that you will get about 10 grams of fiber from a medium avocado. Spread some over your toast or add slices to your salad to reap the fibers and at the same time, the creamy texture.
4. Black Beans
Black beans are also a good source of fiber. There are about 15 grams of fiber per cup of cooked black beans. Black beans are so versatile and can be added in tacos, burritos, or soups for a healthy meal.
5. Raspberries
If you need something sweet but fiber-rich, then you should go for raspberries. One cupful yields 8 grams of fiber. Sprinkle them on your cereal or enjoy them fresh for a quick and healthy snack.
6. Oats
Oats are Great source of soluble fiber that decreases cholesterol in the body. One cup cooked oats contains around 4 grams of fiber. Have oatmeal for breakfast, and you’re bound to satisfy your daily fiber needs.
7. Pears
In addition to their good taste, pears are rich in fiber. A medium pear will contain about 6 grams of fiber, especially if you consume the skin, which holds most of the fiber.
8. Almonds
Eating nuts, like almonds, can be a fantastic way to receive additional snacks which are full of fiber. For instance, almost 3.5 grams of fiber is contained in a small handful of almonds and could also be great additions to salads or trail mixes.
9. Brussels Sprouts
Love them or hate them, Brussels sprouts are a powerhouse of fiber! One cup of cooked Brussels sprouts packs about 4 grams of fiber. They taste the best when roasted or sautéed as a crunchy nutritious side dish.
10. Sweet Potatoes
Sweet potatoes are not just a holiday food; they are also rife with fiber. A medium sweet potato contains about 4 grams of fiber. Mashed, baked, or roasted, they present a tasty route to up your fiber intake.
11. Barley
Barley is a whole grain packed with both soluble and insoluble fiber. A cup of cooked barley provides 6 grams of fiber. Add it to soups, stews, or grain bowls to step up the nutritional ante on your meal.
12. Apples
As the old saying goes, an apple a day keeps the doctor away. At least in part, it’s the fiber content that’s doing the trick. One medium-sized apple contains about 4.4 grams of fiber when eaten with the skin..
Adding More Fiber to Your Diet
To add more fiber, follow these simple tips:
Gradual Increase
Gradually incorporate the fiber into your diet. Incorporating a high amount of fiber can easily cause bloating or discomfort. Gradually increase your intake of fiber to reach the recommended daily amount
Hydration
Drink lots of water when you incorporate more fiber in your diet. Fiber absorbs water, hence keeping well hydrated allows the fiber to do its work and avoids constipation.
