Dietary fibers construct part of the cellular wall of foods such as fruits, vegetables, and grains. When we take foods, at first it is processed and then move through the digestive tract. Regular diets that contain adequate fiber and adequate fluid at the same time will make this movement of processed food quick. In this way, dietary fibers ensure optimal digestive function. The working mechanism of fibers is that they draw fluids from the body and add bulk to the stool. This working mechanism of fibers is extremely beneficial in controlling food habits, reducing fats deposited in the body as well as losing weight from the body.
Recommended Daily Fiber requirement for men is 35-40 grams and for women it is 25 grams. Therefore information regarding high fiber foods and diets are important for you to know. High fiber diets not only control belly fat and weight but also help to lower the risk of some cancers, diverticulosis, heart disease, irritable bowel syndrome, and kidney stones. Women with menopausal problems can experience some relief from symptoms with high-fiber diets.
It is worth mentioning that processed foods including cereals and breads, have added fiber but these sources of fiber are not the healthiest. It is always better to eat natural fresh fruits, vegetables and grains rich in nutrients and fibers. Below is a list of foods that are not only high in fiber, but also full of essential nutrients that help our bodies thrive.
High Fiber Fruits
1. Avocados: This fruit is rich in fiber with 10.5 grams of total dietary fiber per cup (sliced). The fiber content of avocados varies depending on the type i.e. bright green, smooth skinned, and the smaller darker and dimpled variety.
2. Asian Pears: There is 9.9 grams of fiber per medium fruit, skin on. The fruit is crisp, sweet, and delicious.
3. Berries: There is total 8 grams of fiber per cup of raspberry. In case of blackberry, the amount is 7.6 grams. Sometimes the combination of both berries yields better result.
4. Coconut: Each coconut contains 7.2 grams of fiber per cup. Coconut is easy to incorporate into diet. It has 4 to 6 times the amount of fiber as oat bran. Coconut flour and grated coconut are great sources of healthy natural fibers in your diet.
5. Figs: 1 cup of dried figs contains 14.6 grams of fiber. These fibers are evenly distributed between soluble and insoluble fiber. Dried figs and fresh figs both are actually a great source of fiber.
High Fiber Vegetables
1. Artichokes: A medium artichoke contains 10.3 grams of fiber. Almost half of the recommend fiber intake for women and a third for men can be achieved from a single artichoke.
2. Peas: Mostly a source of insoluble fiber, there is 8.6 grams of fiber found in a cooked cup of peas. The green pea is packed with fiber and other properties that support good health.
3. Okra: There is 8.2 grams of fiber found per cup of okra. Only a cup can provide a third of recommended daily fiber intake.
4. Acorn Squash: A cup of baked acorn squash contains 9 grams of fiber. Besides, winter squash including pumpkins, butternut squash, spaghetti squash, and acorn squashes are packed with nutrients, and fiber. The brightly colored flesh of these vegetables is high in soluble fiber.
5. Brussels Sprouts: This vegetable has a balanced amount of soluble and insoluble fibers. In total 7.6 grams of fiber can be found per cup. This vegetable is well known as one of the better high fiber foods.
6. Turnips: There is 4.8 grams of fiber per half cup of turnips. A great source of fibers and nutrients, turnips can be taken as raw food or it can be cooked.
High Fiber Beans and Legumes
1. Black Beans: A cup of black beans contains 12.2 grams of fiber. Black beans are dense in nutrients and they can provide good amount of protein and fiber to your diet.
2. Chickpeas: You can get 8 grams of fiber per cup of chickpeas. For thousands of years chickpeas have been consumed across the globe.
3. Lima Beans: This great source of dietary fibers contains almost 13.2 grams of fiber per cup (cooked). Lima beans can easily be a part of a person’s regular diet plan.
4. Split Peas: There is 16.3 grams of fiber per cup (cooked) of split peas. One serving of split peas completes over half of the recommended intake of dietary fiber.
5. Lentils: 10.4 grams of fiber is found per cup (cooked) of lentils. Remember that, lentil pilafs and soups are great way to incorporate this high fiber food in the regular diet.
Higher Fiber Nuts/Grains/Seeds
1. Nuts: 0.6 grams of fiber are found per 6 almonds. And y Fiber: There is 1.9 grams of fiber per 1 ounce by weight of walnut. Walnut, like other nuts are a way to quickly increase fiber consumption.
2. Flax Seeds: A tablespoon of flax seeds has 3 grams of fibers. Tons of nutrients, packed in a little seed, flax seeds reduce cholesterol and help to ease the symptoms of menopause.
3. Chia Seeds: A tablespoon of chia seed can hold 5.5 grams of fibers. Chia seeds are a good source of fibers. They support the digestive health well and they have many other health benefits.
4. Quinoa: One cup-cooked quinoa contains 5 grams of fiber. Though it is a seed but it eats like a grain. Grains are high in fiber.
Last update: January 25, 2017 04:27:38 pm