There
has been a lot of talk in recent years about high-fiber foods, because
benefits of this dietary component have only recently been realized. As
it turns out, dietary fiber can be found in hundreds of sources and can
positively affect your body in many different ways, making it one of the
most important nutrients that you should consume on a daily basis.
What Is Fiber?
Fiber
is a non-digestible carbohydrate substance found in food made from
plants, and is often referred to as roughage. This type of food is
resistant to digestive enzymes, and includes polysaccharides,
lignin,oligosaccharides, resistant starch, inulin and other similar
plant substances. Dietary fiber has an impact on the gastrointestinal
tracts, and can also affect physiological functions in other parts of
the body, such as cholesterol levels and insulin sensitivity. There are
many different types of dietary fiber but it is mainly broken down into
two categories – soluble fiber and insoluble fiber.
Difference Between Soluble And Insoluble Fiber
The
fundamental difference between soluble and insoluble fiber is that
soluble fiber dissolves in water, while insoluble fiber does not. This
simple distinction gives them notably different properties when it comes
to digestion and how they interact with the body.
- Soluble Fiber – Since this type of fiber can dissolve in water, it actually ferments in the colon and functions as a prebiotic, improving the efficiency of digestion, boosting nutrient uptake and balancing the bacterial levels in the gut. The main effect of soluble fiber on digestion is that it increases the feeling of fullness and stimulates the release of leptin, the satiety hormone, which tells the body that it is full.
- Insoluble Fiber – This type of fiber does not dissolve in water, so its function in the body is slightly utilitarian. As an inert substance in most cases (although some insoluble fibers can ferment), it works to bulk up stool and promote peristaltic motion in the colon. This helps to lubricate the intestinal tract and move food through the body, without compromising nutrient uptake. Insoluble fiber is often associated with relieving constipationand diarrhea, as it regulates bowel movements on both extremes.
Most
plant foods contain both soluble and insoluble fiber, but they are
categorized based on which type of fiber is predominantly present in
that particular food. Clearly, fiber is a critical component of a
balanced diet and a healthy digestive system, and fortunately, there are
dozens of excellent sources of fiber that are easy to add to your diet!
Best High-Fiber Foods
Some of the best high-fiber foods includeloss efforts, control diabetes, and improve digestion. High fiber foods include black beans, avocado,raspberries, and broccoli .High-fiber
foods can help with weight loss efforts, control diabetes, and improve
digestion. High fiber foods include black beans, avocado, raspberries,
and broccoli. and pears.
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Black Beans: With
up to 15 cups of dietary fiber in a single cup, black beans are one of
the densest sources of fiber in a diet, and also provides a significant
amount of protein, which can aid in faster growth and development.
Artichokes: When
it comes to traditional vegetables, artichokes contain more fiber than
any other contenders, and are very useful in various dishes, stews and
salads, but most people don’t have these fiber-dense foods on hand.
Avocado: Overflowing
with potassium, omega-3 fatty acids and a significant amount of dietary
fiber, raw avocado are extremely versatile in salads, on sandwiches, as
guacamole or simply eaten with a spoon, delivering more than 13 grams
of fiber if you eat an entire fruit.
Lentils: Known
as the food with more dietary than any other, lentils provide more than
16 grams of fiber in each cooked cup. Lentils are extremely
filling, even in small quantities, and are also mild in flavor, so they
can be added to many different dishes.
Raspberries: One
cup of raspberries provides more than 1/3 of your necessary fiber for
the day, which is in addition to the significant amount of
antioxidants, minerals and vitamins that these berries contain.
Pears: These
underused fruits are extremely dense in fiber, particularly in the
skin, so if you want to get your bowels moving, leave the skin on your
pear and enjoy the more than 5 grams of fiber that the fruit can
provide.
Broccoli: Fiber-rich
vegetables like broccoli are excellent additions to salads and stews,
while they can also be eaten raw as a healthy snack. With more than 5
grams of fiber in each cup of broccoli, this vegetable is known to
reduce appetite and aid in weight loss.
Whole-Wheat Pasta: Generally,
anything that uses whole wheat ingredients will be rich in dietary
fiber, far more than the “white flour” counterparts. Whole-wheat pasta,
for example, boasts more than 6 grams of fiber per cup, and is
relatively similar to normal pasta, provided it is prepared in the right
recipe!
Oatmeal: One
of the easiest foods to add to your morning routine, oatmeal will start
your digestive day off strong with 4 grams of fiber in every cup,
helping you improve nutrient uptake of the rest of the food you eat that
day.
Tips To Add More Fiber To Your Food
Many
people’s diets don’t include enough fiber, which is why constipation
and poor nutrient uptake are such common health problems. Fortunately,
adding extra fiber to your diet is surprisingly easy, if you follow a
few simple tricks to alter your daily intake and food habits.
- Add Fruit – Fruit is an extremely easy addition to many meals and recipes, and the majority of fruit has an impressive amount of dietary fiber. Throw some strawberries onto your afternoon salad, mix a banana into your oatmeal, or simply snack on a bowl of chopped fruit at night, rather than turning to the ice cream or junk food.
- Cereal for Breakfast – Rather than skipping breakfast or just having a cup of coffee and a jelly donut, try having some type of bran-based cereal every morning. This can often provide up to 1/3 of the fiber you require on a daily basis.
- Trail Mix Snacks – When you are feeling the urge to snack in the afternoon, instead of a soda and a bag of chips, have a bag of trail mix on hand, which is usually packed with dried fruit, seeds and nuts, all of which can give you a major fiber boost right when you need it!
- Bean Salads – Legumes can be boring as side dishes in meals but they add flavor and nutrient density to salads! Tossing a few beans onto a common garden salad will make the meal even more fiber-dense, and will keep you full for hours.
- Whole-Wheat Everything – If you can switch from white flour ingredients to a whole-wheat base, your fiber intake will rise significantly. Whether it is bread, pasta, tortillas, burritos, couscous or pita, try a whole-wheat variety instead!
- Eat the Skin – A lot of fiber in fruits and vegetables are present in the skin. Pears, apples and sweet potatoes, for example, have most of their dietary fiber in the skin, so stop peeling your food if you want a good dose of fiber!
- Smoothies – A simple, sweet and delicious way to increase your fiber intake is to make a fruit or vegetable smoothie every morning. If you choose your ingredients carefully, you can get nearly an entire day’s worth of fiber in a single meal!
Benefits Of High-Fiber Foods
High-fiber
foods are extremely important to your overall health, as they help to
manage blood sugar, promote healthy digestion, increase nutrient uptake
efficiency, aid in weight-loss efforts and protect cardiovascular health
in multiple ways.
Heart Health – Dietary
fiber has long been connected to heart health because it can help
to balance cholesterol levels in the body. Furthermore, numerous
research studies have found that a diet high in fiber-rich foods makes
you far less likely to suffer from heart disease or stroke.
Digestion – As
explained above, soluble fiber helps to make you feel full, while also
helping to improve the bacterial balance in the gut. This can help
to prevent overeating, which can lead to bloating, cramping, burping and
excess flatulence. Insoluble fiber will help to bulk up the stool,
leading to better peristaltic motion in the gut, speeding the digestive
process, while also improving the colon and stomach’s ability to access
and absorb nutrients.
Weight Loss – Since
dietary fiber helps you feel full and stimulates the release of leptin,
the satiety hormone, many people add fiber-rich foods to their
weight-loss diet, as this can help drop their daily calorie intake,
without compromising on their nutritional needs.
Diabetes – Dietary
fiber has been directly linked to better diabetes management, as it can
help regulate blood sugar levels and improve insulin sensitivity. This
will not only lower your risk of developing diabetes but also lower fat
deposition and prevent other risk factors for metabolic syndrome.
High-Fiber Foods For Weight Loss
If
you’re trying to lose weight, high-fiber foods can help,
particularly edamame, navy beans, pumpkin, figs, almonds, kiwi and
black-eyed peas.
Edamame: These
underdeveloped soybeans are a culinary treat and a cultural staple in
certain parts of the world, but also deliver 9 grams of fiber in
ahalf-cup serving, which is extremely dense and will quickly fill you
up, without adding too many calories.
Pumpkin: A
single cup of pumpkin contains 7 grams of fiber, which is roughly 1/4
of your daily recommended intake of fiber. This variety of squashalso
has a number of unique antioxidants and nutrients required for a
healthy metabolism, which can further stimulate calorie-burning and
weight loss.
Almonds: In
terms of eliminating hunger, almonds are a simple and delicious snack
that provides 3.5 grams of fiber in a single ounce, which is basically
a good-sized handful of nuts. This will also give you a magnesium boost,
which can prevent fat-deposition in the body and instead convert fat
into usable energy.
Navy Beans: With
a very low calorie count and an impressive fiber level, navy beans are
some of the best fiber-rich foods for weight loss, as they can quickly
fill you up and prevent overeating.
Kiwi: Each
of these fruits may only have 2 grams of fiber, but combined with
the rich supply of other nutrients and minerals, these fiber-dense
fruits can seriously boost metabolism and aid weight-loss efforts.
Black-Eyed Peas: Also
known as cowpeas, a single cup of these cooked peas offers 11 grams of
dietary fiber. These are known to stimulate digestion, which can help
with weight loss if you’ve been backed up for some time.
Figs: These
popular Middle Eastern fruits are available around the world, thanks to
their 1.5 grams of fiber, in addition to potassium, vitamin
C andcalcium, which are also considered as laxative fruits, as these can
help with weight loss.
High-Fiber Foods That You Should Eat
If
your diet is lacking in fiber, the best recommendations for high-fiber
foods include split peas, bran flakes, peanuts, sesame seeds and bulgur.
Bran Flakes: Try
a cereal composed primarily of bran flakes, mixed in with some
probiotic-rich yogurt. A single cup of these bran flakes contains 7
grams of fiber, making it the ideal start to your day, digestively
speaking.
Peanuts: With
more dietary fiber than any other nut, peanuts boast 12 grams of fiber
in each cup, so whether you grab a handful for a snack, make your own
peanut butter at home, or sprinkle them over your salads or trail mixes,
don’t skip these nutrient-dense nuts!
Split Peas: Surprisingly,
split peas has more than 16 grams of fiber in a single cooked cup,
which is an even better reason to make your own legendary split-pea
soup. There is also ample proteins and minerals in these peas, so they
should definitely be in your diet.
Bulgur: This
Mediterranean staple grain is extremely dense in fiber and is versatile
if you have grown sick of eating brown rice or other whole grains. With
over 8 grams of fiber in each cup, this is an exotic option to improve
your digestive health.
Sesame Seeds: Most
people think of sesame seeds as a topping but each tablespoon contains 1
gram of fiber, so adding these to your salads, soups, smoothies and
trail mixes is an excellent idea.
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