Foods that have High Dietary Fiber
Dietary Fiber is an essential body regulator. It aids for nutrients and chemicals absorption in the gastrointestinal tract. There are two types of fiber – Soluble fiber and Insoluble fiber. Insoluble fiber provides bulk to the intestinal contents, and helps in balancing the intestinal pH levels. It also promotes regular bowel movements to prevent constipation problems. Insoluble fiber, on the other hand, does not ferment with colon bacteria but sweeps out toxins from the body system. In today’s world, we have many processed foods having added fiber. But these fiber sources cannot be a reliable fiber supplementation as they are not the healthiest ones. In fact, it is always good to eat healthy natural high fiber foods that are rich in nutrients.
It is recommended for adult males to intake 35-40 Gms of fiber and women to have 25 Gms. High fiber foods support a healthy digestive tract and help in guarding against various health problems. It regulates body obesity, heart diseases, cancer, kidney stones, PMS, and more.
There are few lists of high fiber foods out there. All of these foods contain high fiber content and essential nutrients as well.
Starting your day with whole-grains/cereals can add the best to your dietary fiber supplement. A cup of oatmeal has around 3 grams of fiber. Whole wheat, bran, and barley can add up to your dietary fiber.Brown rice can be included instead of white rice. Other whole grains include millets, quinoa, bulgur, etc.
Fresh Fruits are great for fiber supplement. They are a healthy snack. Some of the high-fiber fruits are raspberries, blackberries, avocado, pears, and apples. One pear has around 9 grams of dietary fiber. A medium sized banana has 3 Gms of fiber in it. Moreover, fruits also make your body system clean and flush toxins. It is advisable to intake fruits in its full form instead of juices to get the fiber.
Having vegetables into your diet can supplement the needed fiber. Veggies like Artichokes, spinach, broccoli, and potatoes have high-fiber content. Mostly all vegetables have some amount of fiber in them. You can add veggies to sandwiches, soups, and salads.
Dried fruits like prunes have high dietary fiber and so help in digestion. They regulate bowel movements and aids in preventing constipation. Other dried fruits you can consume are dates, raisins figs, and apricots. Add them to cereals or any dishes of your desire.
Flax seeds contain tons of nutrients along with Dietary Fiber. One tablespoon of whole flax seeds contains around 3 grams of dietary fiber. It also has other nutrients like protein, thiamin, and Omega-3 fatty acids. Flax seeds are effective in reducing body cholesterol and ease the symptoms of menopause/PMS.
Beans are great source of dietary fiber and protein. They contain high amounts of flavonoids and antioxidants to fight against free radicals. It also reduces risk of some cancers and other inflammatory diseases. Black beans, lima beans and other varieties are great for fiber intake.
Green peas are packed with Dietary Fiber of 8.6 grams per cup, most of which are insoluble fiber. It also has powerful antioxidants and phytonutrients to support good health. Peas can be incorporated into your diet in soups and salads. They additionally provide Vitamin C, Thiamin and Folate.
Nuts like Almonds and walnuts contain dietary fiber. Nuts are a healthy snack with notable nutrients like Protein, Manganese, and Omega-6 fatty acids. Walnuts have more dietary fiber than almonds. Though they are quite fewer in comparison to other high-fiber foods, they can quickly increase your fiber intake. Moreover, they are low in calories.