10 Best High-Fiber Foods

                                                           

Dietary fibers are a type of carbohydrate found in plant-based foods that the human body cannot digest or absorb. Instead, they pass through the digestive system largely intact, providing several health benefits. There are two main types of dietary fiber: soluble fiber and insoluble fiber, each with its own unique properties and benefits.

1. Soluble Fiber:

• Soluble fiber dissolves in water to form a gel-like substance in the digestive tract.
• It can help lower blood cholesterol levels by binding to cholesterol and preventing its absorption.
• Soluble fiber can help stabilize blood sugar levels by slowing down the digestion and absorption of carbohydrates.

2. Insoluble Fiber:

• Insoluble fiber does not dissolve in water and adds bulk to your stools
• It promotes regular bowel movements and helps prevent constipation.
• It is also referred to as "roughage" because it aids in the mechanical process of digestion.

Benefits of fibers
1. Improved Digestive Health:

• Prevention of Constipation: Insoluble fiber adds bulk to the stool and speeds up transit through the digestive tract, preventing constipation.
• Gut Regularity: Both soluble and insoluble fiber promote regular bowel movements, reducing the risk of gastrointestinal issues.

2. Weight Management:

• Increased Satiety: High-fiber foods tend to be more filling, helping you feel satisfied with fewer calories and potentially aiding in weight control.
• Reduced Overeating: Fiber-rich foods can help prevent overeating by providing a sense of fullness.

3. Blood Sugar Control:

• Stabilized Blood Sugar: Soluble fiber can slow the absorption of sugar, preventing rapid spikes and crashes in blood sugar levels, which is beneficial for people with diabetes or those at risk.

4. Heart Health:

• Cholesterol Reduction: Soluble fiber binds to cholesterol in the digestive tract, helping to lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
• Blood Pressure Management: Some research suggests that diets high in fiber may help lower blood pressure.

5. Reduced Risk of Chronic Diseases:

• Colon Health: Fiber-rich diets may lower the risk of colon cancer.
• Inflammation Reduction: Adequate fiber intake can help reduce chronic inflammation, which is associated with various diseases.

6. Weight Loss and Maintenance:

• Appetite Control: High-fiber foods can help control appetite and reduce overall calorie intake.
• Reduced Fat Absorption: Fiber may limit the absorption of dietary fat, potentially aiding in weight management. 
  

7. Gut Health:

• Probiotic Support: Some fibers, known as prebiotics, serve as food for beneficial gut bacteria, promoting a healthy gut microbiome.
• Digestive Regularity: Fiber helps maintain regular bowel movements and overall digestive health.

8. Prevention of Hemorrhoids

• Fiber's ability to prevent constipation can reduce the risk of developing hemorrhoids.

9. Long-Term Health:

• A diet rich in dietary fiber is associated with a lower risk of developing chronic diseases like type 2 diabetes, heart disease, and certain types of cancer.

Foods High in fiber

1. Beans

Lentils and other beans are foods high in soluble fibers. They can be easily added into your diet in soups, stews and salads. Some beans like edamame is an example of foods high in fiber and protein. Half a cup of edamame contains 9g of fiber.

2. Broccoli

Broccoli is a cruciferous vegetable that provides 5g of fiber per single cup. Broccoli also provides vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese. It also contains antioxidants and other nutrients that may help fight cancer

3. Berries

Berries are known for their antioxidant properties, but they are also high fiber fruits. One single cup of blueberries contains up to 4g of fiber. Another benefit of berries is they are high fiber low calories foods.

4. Avocados

Avocados are a good source of healthy fats along with high fiber. They are also rich in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. Avocados can provide up to 6.7g of fiber per 100g. Avocados are versatile and go with everything—toast, salads, entrees, eggs.(1)

5. Oats

Oats are the best high fiber foods. They are also high in vitamins, minerals, and antioxidants. Oats contain beta glucan, a powerful soluble fiber which helps to manage blood sugar and cholesterol levels. 100g of raw oats provide 10g of fiber.(2)

6. Chia seeds

Chia seeds are tiny black seeds full of nutrition. Chia seeds are also excellent sources of fiber and contain high amounts of magnesium, phosphorus, and calcium. Chia seeds provide 34g of fiber per 100g. You can add chia seeds to your cereals, smoothies, and salads.

7. Apples

Apple provides both soluble and insoluble fibers. They have approximately 4g of fiber depending on their size. Apple can be part of pie, salads, pastries or can be eaten whole.(3)

8. Potatoes

Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber. A medium size potato can provide up to 3g of fiber. Don’t reach for fries and chips to add potatoes to your diet, instead try and add boiled potato to your vegetables, salads, sandwich

9. Nuts

Nuts are again a great example of high fiber foods. They are also a great source of protein and healthy fats. Nuts such as sunflower seeds and almonds each have more than 3 grams of fiber in a serving. Choose raw or dry roasted nuts over pre-packaged nuts.

10. Banana

Bananas provide nutrients like vitamin C, vitamin B6, and potassium along with high fiber. One medium sized banana contains up to 3.1g of fiber. Add banana to your smoothie to make it high protein high fiber food.(4)

Summary

Fiber is an important nutrient that has multiple benefits like weight loss, low blood sugar, better digestion and fight constipation. If you wonder how much fiber to consume per day, then the answer is 25 g for women and 38 g for men. Add the above-mentioned foods to your diet to fulfill your fiber requirement. Be sure to drink plenty of water when increasing your fiber intake to prevent digestive discomfort.