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Benefits of fiber rich foods

Benefits of fiber rich foods

Benefits of fiber rich foods : You have probably heard it before to eat more fiber rich foods. But do you know why it is so much important for your health(hyperlink)?  How much high fiber foods you should require, What are the fiber rich foods, and how to add them to your meals and snacks. Let’s get answers of all these questions coming into your mind often.

What is fiber?

Fiber, we also knew it as roughage or bulk. It contents those parts of plant foods that your body can’t digest or absorb. That’s why you feel full after having fiber rich food.  Unlike other food components, such as fats, proteins or carbohydrates, which your body breaks down and absorbs easily. But your body can’t digest fiber rich food . It passes your stomach unbroken, then through small intestine and colon, it finally goes out of your body.

Normally fiber comes in two varieties. First one is soluble, which dissolves easily in water and insoluble, which doesn’t dissolve.

  • Soluble fiber : Fiber coming in this category dissolves in water to form a gel-like material. It lowers cholesterol present in blood and glucose levels. Soluble fiber rich foods include oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium etc.
  • Insoluble fiber : Fiber coming in this category doesn’t dissolve in water and helps the movement of food through your digestive system, so it can be beneficial to those who struggle with constipation or irregular stools. Insoluble fiber rich foods include whole-wheat flour such as brown rice(hyperlink), whey(hyperlink), wheat bran, nuts, beans and vegetables, such as cauliflower, green beans, and potatoes. All these are insoluble fiber foods.

You can find most of the plant-based foods, such as oatmeal and beans, belongs to both soluble and insoluble fiber rich foods. But, the fiber contents in each type varies in different plant foods. Eat plenty of different varieties of fiber rich foods to receive the greatest health benefits.

Benefits of fiber rich foods :

A fiber rich food has lots of benefits, which include:

  1. You’ll Lose Weight

Not only fiber rich foods fill up you faster, but also it keeps you satisfied for a longer duration of time. Fiber also prevents your body from absorbing calories in the foods you eat, that you should avoid maintaining your body mass. It binds with fat and sugar molecules as they travel through your digestive system, which decreases the number of calories you actually get. From another study, it is found that people who doubled their consumption of fiber rich foods to the recommended amount eliminate between 90 and 130 calories from their daily intake—that is nearly equal l to a 9- to 13-pound weight loss within a year.

  1. Normalizes bowel movements

Fiber rich foods expand the weight and size of your stool and also softens it. A bulky stool is easier to pass, decreasing your chance to have constipation problem. In case you have loose, watery stools, fiber helps to solidify the stool because it absorbs water and adds bulk to stool.

  1. Cut Your Diabetes Risk

It is believed that fiber rich foods keep your blood sugar levels steady and keep you at a healthy weight. It also helps to reduce the chances of having diabetes. It’s really a well-established fact about fiber rich foods. From recent studies of 19 analysis, it is found that people who ate the fiber rich foods—more than 26 grams daily—lowered their risk of the disease by 18 percent, as compared to those individuals who consumed the least fiber rich foods (less than 19 grams daily).

  1. Lower Your Risk of Heart Disease

From a review of 22 studies published in the BMJ, it is found that for every 7 grams of fiber intake daily, your risk of heart disease drops by 9 percent. That happens partly because of the ability of the fiber to clear excess cholesterol in your system and removes before it can clog your arteries.

  1. Lowers cholesterol levels

Generally, Soluble fiber rich foods include in beans, oats, flaxseed and oat bran and these fiber rich foods may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Researchers also believed that fiber rich foods may have many heart-health benefits, such as reducing blood pressure and inflammation.

  1. Have Healthier Gut Bacteria

As your gut bacteria obtain fiber that has fermented in your Gastrointestinal tract, they produce short-chain fatty acids that have lots of benefits—including lowering inflammation systematically, which can lead to obesity and nearly every major chronic health diseases.

  1. Decrease Risk of Certain Cancers

From a study published in the Annals of Oncology, it is found that every 10 grams intake of fiber rich food reduced the risk of colorectal cancer about 10 percent and breast cancer about 5 percent. Including anti-cancer benefits of  fiber rich foods like veggies and fruits are also rich in antioxidants and phytochemicals that could further decrease your risks of cancer.

  1. Live Longer and healthy life

Recently scientists of Harvard School of Public Health found that people who often ate fiber-rich foods and whole grains had a 19 and 17 percent, respectively, decreased the risk of death—from any cause—compared to those who consume fewer fiber rich foods.

  1. Get an All-Natural Detox from the fiber rich foods

Naturally, fiber cleanses and eliminate the toxins from your Gastrointestinal tract. Soluble fiber absorbs harmful components, such as excess estrogen and unhealthy fats, before they can be absorbed by the body. Moreover, because insoluble fiber makes things move along more rapidly, it limits the amount of time that chemicals like BPA, mercury, and pesticides remain in your system. The faster the toxins go through you, the less chance they have to cause harm to you.

  1. Get Healthier Bones

A few types of soluble fiber—such as “prebiotics”, normally found in asparagus, leeks, soybeans, wheat, and oats—help to increase the bio availability of minerals like calcium in the foods you eat, which may enable you to maintain the density of your bone.

How much fiber rich food you should eat?

The Institute of Medicine provides science-based advice on matters of medicine and health and daily recommendations for adults. According to them before people having age 50 or less should eat 38 grams for men and 25 grams for women. Likewise people having age more than 50 should eat 30 grams for men and 21 grams for women.

You should go with the best fiber rich foods

Fiber rich foods are incredibly important. It passes through your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria. Fiber rich foods lead to various health benefits . Luckily, increasing your fiber intake is relatively easy — simply integrate fiber rich foods into your diet that have a high percentage (%) of fiber per weight. In case you aren’t getting fiber every day fully, you should need to boost your intake of other fiber-rich foods. Good choices of high fiber foods include:

  • Whole-grain products
  • Fruits
  • Vegetables
  • Beans, peas and other legumes
  • Nuts and seeds
  • Processed or refined foods — such as canned fruits and vegetables,
  • pulp-free juices
  • white bread and pasta,
  • and grain cereals in nonwhole form — are lower in fiber.

The grain-refining process eliminates the outer coat (bran) from the grain, which lowers its fiber content. So you should choose unpolished grain such as Brown rice(hyperlink). Enriched foods have some of the vitamins contents and iron back after processing, but not the fiber.

 Fruits and Vegetables as fiber rich foods

•         Apples, bananas, oranges, strawberries all these fruits have around 3 to 4 grams of fiber. (Don’t throw  the apple peels — that’s where the most fiber is!)

•         Raspberries have the most fiber rich fruit, approx 8 grams per cup.

•         Exotic fruits are also enriched sources of fiber: Such as a mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.

•         Dark-colored vegetables. In general, we believed that the darker the color of the vegetable, they are the more fiber rich foods. Carrots, beets, and broccoli are also an example of fiber-rich foods. Collard greens and Swiss chard, both have 4 grams of fiber per cup.  Artichokes are among the highest-fiber veggies, for a medium-sized one, approx  10 grams.

•         Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized potato if you eat the skin and all. So don’t neglect the skin of the potato. It is very high in fiber.

Fiber rich foods include Dry and Canned Goods also :

•         Beans. All types of beans are fiber rich foods, especially navy and white beans. Any of these types of beans is a good choice for your shopping cart: garbanzo, kidney, lima, or pinto beans. All are fiber rich foods.  They are also useful for making great soups and chilis and are a flavorful addition to salads. Beans have also high protein(hyperlink) content, so in case you’re cutting back on red meat, beans are a healthy, filling substitute.

•         Include other legumes. Peas, soybeans (edamame), and lentils are also rich in fiber.

Bread and Grains

•         Check cereal labels before buying. Most of the cereals have at least some fiber content, but they have not equally fiber rich foods. Any cereal you are finding with 5 or more grams of fiber per serving, then you can consider it is a good fiber rich food.

•         Bread made up of whole grain. Seven-grain, dark rye, cracked wheat, and pumpernickel bread are good choices of fiber rich foods.

•         Whole grains. Bulgur wheat, brown rice(hyperlink), wild rice, and barley are all tasty substitutions for white rice.


•         Nuts and seeds. An ounce of sunflower seeds, pumpkin seeds, pistachios, or almonds provides you at least 3 grams of fiber. They have also high calories contents, so make a little go a long way with these snack items.

•         Popcorn. Three cups of air-popped popcorn have approximately 4 grams of fiber.

The Cold Case

•         If you can’t include fiber rich foods in your diet then try foods with fiber added at least. Milk and other dairy products, and most of the juices have no or very low fiber content. However, now new products available in the market are changing that image. Now you can check labels on orange juice, milk, and yogurt that say fiber is added or they are also called as “fiber fortified” foods.

Most Americans don’t eat enough fiber rich foods. Try to add some of the fiber rich foods from the above list to your diet to easily increase your fiber intake.

Fiber rich foods are beneficial to your health. But adding too much fiber into your diet too quickly can create intestinal gas, abdominal bloating and cramping also. Therefore increase fiber in your diet or take fiber rich foods gradually over a period of a few weeks. This time permits the natural bacteria in your digestive system to be adjustable to the changing environment.

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