Fiber is an indispensable part of our daily diet and it is really important to maximize the content of dietary fiber in your daily diet to keep the digestive system healthy. It is also known to control diabetes, blood cholesterol levels and helps in controlling body weight. The terms ‘bulk, and ‘roughage’ would be more of misnomers as certain forms of fiber are water soluble and aren’t bulky or rough. Even if you are a healthy person, consuming a fiber rich diet would do no harm. Besides, there are different types of fiber present in foods which offer you significant benefits. The benefits result from a very different property of fiber that it cannot be digested or absorbed. As such it can be categorized into soluble fiber and insoluble fiber. A daily intake of 30g is sufficient and can be easily achieved by including certain foods such as fruits and grains rich in fiber in your diet.
Here is the list of high fiber foods:-
10. Brown Rice
Everybody loves white rice! In fact, it forms an important part of diet in most of the places. However, cooked brown rice contain much more fiber content and nutrients as compared to the white rice. Besides, with its rich fiber content, cooked brown rice helps in minimizing the amount of time cancer-causing substances spend in contact with the colon cells. 1 cup cooked brown rice furnish 3.5 grams of fiber.
Broccoli is one of the most common vegetables you will come across. Cooked broccoli supplements you with fiber and other important nutrients in the form of vitamin D, A and K. The fiber related components present in cooked broccoli bind together with bile acids in your digestive tract. As the bile acids are excreted it automatically results in the lowering of cholesterol levels. One cup of boiled broccoli supplements you with 5.1 grams of fiber.
Pears are a good source of fiber, vitamin C and vitamin K. Pears have no sodium, cholesterol, or saturated fat. They provide protection from free radicals, promote cardiovascular and colon health and have many more health benefits. This delicious fruit is loved all over the world. One medium sized pear provides around 5.5 gram of dietary fiber.
7. Wheat spaghetti
Among grains you can consume cooked whole-wheat spaghetti which you would not only relish but add an extra dose of fiber to your daily diet. Besides, it is low in cholesterol, sodium and fat level. So if you want to lose some weight, this food can help you reduce some. Whole wheat spaghetti is quite rich in nutrition and comes with tons of nutrients. The dish is easy to prepare and you can experiment with it any way you like to make it even more delicious. 1 cup whole wheat spaghetti supplies you with 6.2 grams of fiber.
Raspberries form one of the important sources of fiber and thus give you a good combination of a sweet and healthy snack. The fruit is low in fat and calories and is a wholesome and healthful fruit. The delicious fruit supplements you with great nutrients important for your health. According to Harvard School of Public Health, women should consume atleast 20g of fiber per day while men should consume at least 30g per day. 1 cup of raspberry serves you with 8.0 g of fiber.
Cooking artichokes can be intimidating. However it is a great vegetable and rich in fiber content. Hence consuming it makes you feel full and also stabilizes blood sugar. It stimulates thorough cleansing of your digestive system and at the same time gives you a number of health benefits. Artichokes is a great source of fiber and vitamin C, folate and magnesium. Artichokes are also rich in antioxidants. A medium artichoke supplements you with 10.3 grams of fiber.
Avocado, also known as “Alligator Pear” is a great source of dietary fiber. Avocado helps to reduce heart problems, regulates blood sugar level and has great antiinflammatory benefits. It also reduces the chances of having cancer. Other than dietary fiber, Avocado is a good source of Vitamin K, Vitamin C, pottasium, vitamin B6 and other minerals. One medium size avacado provides around 11.4 grams of dietary fiber.
3. Cooked Black beans
Black beans are very good for digestive tract health, and maintaining a healthy colon. Having cooked black beans in diet helps to reduce risk of colon cancer and Cardiovascular diseases. It is a great source of enzyme-supporting molybdenum and has good quantity of dietary fiber and folate. One cup of cooked black beans provides you 15.0 gram of fiber.
Cooked lentils are rich in nutritional value apart from their fiber content. These are inexpensive sources of a blend of important nutrients and 200 grams of cooked lentils can supplement your body with 18 grams of protein, 40 grams of carbohydrates, 15 grams of dietary fiber, 4 grams of sugar and 138 grams of water. There are different varieties of lentils and all of these are beneficial.
1. Cooked split peas
Cooked split peas are also high in fiber and also offer some other additional benefits. The food is low in cholesterol and also a great source of carbohydrates for people suffering from diabetes. It is as easy to cook and you do not need to make any special preparations for the same. All you need to do is to cook them and a highly nutritious meal is ready. A cup of cooked split beans offer you 16.3 grams of fiber.
Including most of such fiber rich foods would benefit you significantly and your body will respond to the change. People suffering from diabetes particularly should maximize their intake of fiber content in their diet as it aids in the decrease of insulin levels. On the whole a fiber rich diet benefits all categories of individuals.