To get the most benefits from fiber, eat various fruits and vegetables, such as apples and pears, as well as beans and whole grains. Beans, such as kidney or garbanzo beans, contain seven to eight grams of fiber in a half-cup serving. In addition, international foods often feature whole grains and legumes. Fruits and vegetables should be eaten daily in sufficient amounts to provide fiber. Fresh fruit contains more fiber than canned fruit, so try to eat the peel whenever possible. Remember to avoid fruit juices, as they do not have fiber.
Fiber is an essential part of a healthy diet - Photo by engin akyurt
What is Fiber?
Fiber is plant-derived roughage that human digestive enzymes cannot break down. Fibers are diverse in chemical composition and can be grouped according to fermentability, solubility, and viscosity. Each of these properties affects their processing in the body. Here is a brief review of the various types of fibers. Glucomannan, oat bran and psyllium husk are good sources of dietary fiber.
While most plant-based foods contain insoluble fiber, some have both. Carrots and nuts are good examples of these foods. Fiber aids digestion, increases stools' bulk and regularity and prevents constipation. It also helps regulate blood sugar levels and promotes good colorectal health. But what types of fiber are there? What should I include in my diet? How do I get enough fiber in my diet?
What Types Are There?
Fiber is found in many foods. It is present in the form of soluble and insoluble carbohydrates. The more natural the food, the more fiber is found. However, soluble fiber is more helpful for the circulatory system. Both types of fiber make you feel full without adding calories. If you want more fiber in your diet, try soluble fiber. You'll be surprised at its many benefits. Just remember, fiber is an essential part of a healthy diet!
Soluble fiber comes from fruits and vegetables, and insoluble fiber is found in whole grains. Eating a wide variety of plant foods is the best way to get a healthy balance of these fiber types. Fruits and vegetables are packed with fiber, but they aren't the only source. Whole grains, nuts, legumes, seeds, and vegetables contain fiber. By focusing on a wide variety of plant foods, you'll be getting a good blend of soluble and insoluble fibers.
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Health Benefits of Fiber
Incorporating whole grains into your diet can provide a variety of health benefits. Whole grains, such as wheat, oats, corn, and barley, are good sources of fiber. You can include foods like flaxseed, legumes, whole fruit, and vegetables to increase your fiber intake. Whole grain bread, for example, is a good option when substituting white flour and rice. It also contains more fiber per serving.
High-fiber diets may lower the risk of heart disease. Lower risk of a second heart attack has been linked to high dietary fiber intake. Studies also show that eating high-fiber foods may reduce the risk of colon cancer and improve the heart's overall health. These benefits are credited to the anti-inflammatory properties of the fiber. However, the benefits of fiber go beyond heart health. While many people associate fiber with digestive health, it also provides several other benefits, including improved skin health and colon cancer prevention.
Sources of Fiber
One of the essential parts of a plant-based diet is fiber, a vital part of a diet full of fruits and vegetables. Luckily, there are many sources of fiber, and you don't need to worry about which sources are best for you. Various nuts and seeds can add fiber and omega-3 fatty acids to your diet, as well as vitamin E and antioxidants. Plus, nuts and seeds can also increase your protein intake.
In general, fruits and vegetables not enriched have lower fiber content than those with whole-grain coating. Also, fruit juice contains more calories than fruits and vegetables. Whole-grain foods, nuts, and seeds are excellent sources of fiber. Avoid refined foods and juice, as these contain less fiber. Apple juice, for example, has only about four grams of fiber per eight ounces. For maximum fiber content, opt for whole grains and fruits.
Here are excellent sources of fiber:
Brown rice. White rice does not contain much fiber.
Beans. Think three-bean salad, chili, bean burritos, or soup.
Oatmeal. Whether cooked in the microwave or on the stovetop, oatmeal is a good source of fiber.
Baked potato with skin.
Vegetables. The crunchier, the better.
Nuts. Walnuts, pecans, and almonds have more fiber than other nuts.
Fruits. Such as strawberries (2 grams of fiber per 100 grams), avocados (7 grams per 100 grams), bananas, apples and pears.
Bran cereal. Any cereal with 5 grams or more fiber per serving is considered high in fiber.
Whole grains. That means pasta and whole-wheat bread.
Popcorn. It's an excellent source of fiber
