Fiber-rich foods are foods which are rich dietary fiber that is essential to a healthy digestive system. Most of these foods are low in calories, but high in volume, which makes you feel fuller on fewer calories. These foods are also excellent sources of vitamins, minerals, and antioxidants. Foods containing fiber can provide health benefits such as helping to maintain a healthy heart and lowering your risk of diabetes and heart disease. Fiber-rich foods are essential for a strong immune system, faster metabolism and weight control.
These foods are key when it comes to getting your nutrients and not hearing your stomach grumble an hour later. Eating foods that are high in fiber can aid in weight loss by controlling your appetite and reducing the calories you consume. Examples of fiber-rich foods are vegetables, fruits, and whole-grains like brown rice, oats and barley. Remember, a diet high in fiber is very important to keep your gut healthy.
What is Dietary Fiber?
Dietary fiber is material from plant cells that cannot be broken down by enzymes in the human digestive tract. Dietary fiber is one of the most important nutrients required for food digestion and absorption of nutrients. This nutrient is found only in plant foods like fruits, vegetables, nuts and grains. Most people don't get enough fiber in their diets. The recommended intake of dietary fiber is 14 g of fiber per 1000 kilocalories (kcal). Eating enough fiber can have many health benefits, while too much may have consequences. Dietary fiber can be broken down into two forms, soluble and insoluble fiber.
Soluble fiber is made up of sticky substances like gums and pectin, which form a gel-like substance when mixed with liquid. Soluble fiber is found in foods such as barley, oat bran, seeds, nuts, lentils, beans and peas. Soluble fiber prevents constipation, diarrhea, bloating and lowers your cholesterol. It also helps stabilize blood sugar levels.
Insoluble fiber is type fiber that does not dissolve easily in liquid or form a gel. Insoluble fiber is found in foods such as vegetables, wheat bran and whole grains. Insoluble fiber is beneficial to our bodies, because it does not digest. This type of fiber helps to prevent or relieve constipation because it exits the body quickly.
Benefits of Fiber-rich Foods
- Improves digestion and cleans toxin stored in the colon.
- Lowers the risk of heart-related diseases.
- Prevents obesity and diabetes by producing glucose in intestines.
- Improves your immune system function.
- Helps to lose or maintain weight.
- Lowers bad cholesterol levels.
- Helps to control blood pressure.
- Boost your energy levels.
- Improves health of your skin.
- Helps to prevent constipation and hemorrhoids.
- Curbs appetite and makes you feel full without consuming extra calories.
Fiber-rich Food List
- Vegetables: Artichoke, Cabbage, Carrots, Spinach, Brussels sprouts, Kale, Broccoli
- Fruits: Apples, Pears, Bananas, Oranges, Kiwi
- Whole-grains: Oats, Brown rice, Barley, Whole-wheat pastas
- Beans and legumes: Lima beans, Black beans, Lentils, Split peas
- Nuts: Brazil nuts, Almonds, Pistachios, Peanuts
- Seeds: Chia seeds, Flaxseed, Sunflower seeds, Pumpkin seeds
- Add fresh fruits and vegetables to every meal.
- Consume at least 25 grams of dietary fiber per day.
- Avoid refined carbohydrates, foods that are high in sugar and white flour.
- Vary your sources of fiber.
- Add whole grain foods to your diet.
- Choose whole-grain bread whenever possible.
- Don't forget about nuts and seeds.
- Make sure that you are drinking plenty of water.