Are you having trouble with your digestive health? Here is an effective solution to improve your gut health. Add fiber intake to your daily diet. But what are fiber foods to eat?
Fibrous foods1 are easy to digest. They can easily pass through our digestive tract undigested, and bacteria react to them in the intestine. This leads to better health for a person.
There are high-fiber foods in fruit and vegetable varieties. For example, apples, bananas, berries, broccoli, sprouts, beans, brown rice, oats, barley, almonds, chia seeds, and flaxseeds.
They come with several health benefits. They improve bowel movement, lower blood sugar levels, reduce overweight, reduce cholesterol levels, make life more joyful, etc.
Before discussing high-fiber foods, let’s discuss some basics about fiber intake and its benefits2.
1. Fiber: Types and Benefits
There are mainly two types of fibers in foods, soluble and insoluble fiber. Both have their significance for bodily health.
1.1. Soluble fiber
This fiber is water soluble that turns water into gel. This is digested slower than other insoluble fibers. Oats, barley, beans, lentils, and peas contain this fiber. Research suggests its effectiveness in preventing heart disease.
They also manage diabetes due to their slower digestion. Fatty acids are flushed out from the body by mixing with these fibers.
1.2. Insoluble fiber
Due to insolubility, it makes the stool bulkier and makes the food pass through the digestive tract faster. Wheat, vegetables, and whole grains have insoluble fiber.
They help in managing constipation. Weight loss is also another benefit of insoluble fiber.
1.3. Health Benefits
From soluble fiber, the following health benefits can be expected.
1.3.1. Lower Heart Disease
The cholesterol levels3 are significantly controlled. The soluble fiber attaches to the cholesterol molecules and flushes out of the body. Therefore, reducing cholesterol levels.
1.3.2. Control Diabetes
Soluble fiber does not increase blood sugar levels, as they remain undigested in the stomach. This lowers the possibility of having Type 2 Diabetes.
1.3.3. Weight loss
Soluble fiber intake does not add more calories. They also help in removing fatty acids from the body. Therefore, they help reduce weight.
Insoluble fiber intake has the following health benefits:
1.3.4. Reduces Weight
Same as soluble fiber, this fiber makes people feel full, reducing cravings for several unhealthy foods.
1.3.5. Improves Bowel Movement
This fiber prevents constipation by adding more to the stool. This helps in preventing hemorrhoids and control bowel movements more easily.
2. High Fiber Foods
Adding fiber to the diet is very crucial. Therefore, knowledge of fiber foods is a must for a healthy diet.
Here are the top fiber foods one can consider adding to their diet.
2.1. Fruits
2.1.1. Apple
Apple contains 2.4gm of dietary fiber in 100gm of apples. They have low calories, so adding no extra weight to the body. They also improve bowel movements for better passing of stool. Apart from dietary fiber, apple also contains Vitamin C and antioxidants.
2.1.2. Bananas
They are rich in potassium and are good fiber supplements. Every 100gm of banana contains 2.6gm of dietary fiber. They help in cardiovascular health, weight control, and better bowel movements.
2.1.3. Berries
Berries are a rich source of fiber, Vitamins C and K, magnesium, and probiotics that help gut health. A high-fiber diet contains berries. Every 100gm of berries has 2.4 grams of fiber.
2.1.4. Oranges
Apart from being a rich source of Vitamin C among citrus fruits, oranges have enough fiber to maintain a healthy weight. With low calories, every 100gm of oranges has 2.4 grams of fiber.
2.1.5. Kiwi
Apart from being exceptionally high in Vitamin C, kiwis have essential dietary fibers, potassium, and Vitamin E. This is the best source for better metabolism.
2.2. Vegetables
Vegetables tend t have more fire content than any other food source. Therefore, they are the prime sources of fiber-rich foods. Raw vegetables are part of our green salad intake.
2.2.1. Carrots
Carrots contain 2.8 grams of fiber per 100 gm. Caretonoids and lutein are plant molecules that are found in carrots. They protect the eyes, lower heart disease, and boost immunity.
2.2.2. Broccoli
There is 5.4gm of fiber per 100 gm. It helps bacteria to feed on the fiber content, providing several health benefits. It comes from the cabbage family. It also has sulforaphane which prevents choric health conditions.
2.2.3. Cauliflower
It contains 2.8 gm of fiber per cup. Fiber is insoluble and has low-carb amounts. It helps in healthy bowel movements and lose weight.
2.2.4. Beetroot
Contains 2-3 gm of fiber content per 100 gm. It has soluble and insoluble fibers making it a perfect fruit salad with the diet.
2.2.5. Sweet Potatoes
These are a high source of fiber. Every 100 gm has 2-3 gm of fiber content. It helps in lowering heart disease, controlling diabetes(type 2), and healthy digestive health.
2.2.6. Bitter guard
Almost 2.4 gm of fiber is present per 100 gm of the bitter guard. It’s a low-calorie, high-soluble fiber vegetable. Contain several antioxidants with plant compounds, helping the body to process fats effectively.
2.2.7. Eggplant
The fiber content is 2.4 gm per cup. Contains both soluble fiber and insoluble fibers. It is a rich source of antioxidants and compounds. It improves gut health and reduces the risk of chronic diseases.
2.3. Legumes
2.3.1. Lima Beans
5 gm of fiber per 100 gm. These are rich sources of fiber that contain fewer calories.
2.3.2. Kidney Beans
They contain as high as 6.4gm of fiber per 100gm. Add kidney beans to the diet to increase weight loss, improve blood sugar levels, and cure acne. They have a high-calorie amount.
2.3.3. Chickpeas
These come from high-fiber foods. Almost 16gm of fiber content is present in a cup of chickpeas. This soluble fiber helps in the improvement of digestive health. Cooked chickpeas are better than raw ones.
2.3.4. Lentils
These are rich dietary fiber supplements. Every cup of lentils contains almost 15gm of fiber. The dietary fiber intake from lentils is particularly soluble fiber. One cup of dry lentils equals two and a half cups of cooked lentils.
2.3.5. Black Beans
These are also fiber-rich foods. 15gm of fiber content is present in a cup of black beans. They maintain diabetes, make bones healthy and strong, lowers blood pressure, and improve gut health.
2.4. Whole Grains
2.4.1. Brown Rice
It has enough fiber to lower cholesterol levels, lower high blood pressure, and enhances bacterial growth in our gut. Almost 2gm of dietary fiber is present in 100gm.
2.4.2. Wild Rice
Wild rice4 contains 6gm of fiber per 100 gm. It is better than other rice varieties in terms of fewer calories and more protein.
2.4.3. Quinoa
Contains 4 gm of fiber content in a 100 gm bowl of quinoa. Additionally, it is a rich source of plant protein. It is a gluten-free grain, helpful for gluten-sensitive people. It helps lower blood sugar.
2.4.4. Barley
Barley5 contains more fiber than any other high-fiber diet. It is a storehouse of fiber supplements, having 17gm of fiber per 100gm. It is a superfood for reducing blood sugar and cholesterol levels. Whole grain barley is better than pearled one.
2.4.5. Oats
Oats contain 10gm of fiber content per 100gm. Oat bran flakes, the outer layer of the oat grain, are also rich in fibers and other nutrients. They are sold separately as well. Oats are known for weight loss and blood sugar levels.
Adding crushed bran cereal to the diet helps the digestive system to function effectively.
2.4.6. Wheat bran
American institute’s research suggests that it is among the richest sources of fiber. It has more fiber than other whole grains, almost 43 gm per cup of bran. Wheat bran is better than whole grain. It improves the overall health of a person.
Unprocessed wheat bran can substitute whole grain flour while making grain bread for a healthy diet, having high fiber content.
2.4.7. Whole Wheat Pasta
This can be a better option for those who crave taste more than health. They contain 6 gm of fiber supplements in 100 gm of pasta. Vitamin B and E and healthy fatty acids are also part of pasta.
2.5. Seeds
2.5.1. Chia Seeds
Chia seeds contain 34 gm of fiber per cup. It is a good fiber supplement. Apart from benefits to the heart, it takes care of intestinal health. It also lowers the possibility of diabetes.
2.5.2. Flaxseeds
These are also excellent sources of fiber content. Almost 27 gm of fiber is present in 100 gm of flaxseeds. Fiber intake helps to improve the health of our digestive system.
Additionally, it contains healthy fats in the form of Omega-3 Fatty Acids that are helpful for skin-related, heart, and bones related diseases.
2.5.3. Pumpkin Seeds
These seeds have 18gm of fiber per cup. They are also rich in antioxidants. Anti-inflammation properties make them an effective home remedy.
2.5.4. Almonds
Almonds have a high density of nutrients and healthy fats. These are also fiber-rich, containing 12 gm of fiber per cup.
2.5.5. Sunflower Seeds
9 gm fiber per 100 gm of sunflower seeds shows promising results. They help in lowering the chance of heart problems.
3. Health Benefits and Disease Prevention
High-fiber foods are responsible for healthy well-being. By incorporating a high-fiber diet into our lifestyles, many potential diseases can be cured and prevented.
3.1. Health Incentives
Diseases can be prevented before they start affecting the body. This needs proper knowledge of the benefits of fiber for different parts of our body.
3.1.1. Digestive System Health
Fiber intake directly affects bowel movements in our body. It smoothens digestion, as they are not absorbed in the stomach.
They are passed to the intestine. Good bacterias act on them to break them down into compounds. This relieves the problem of constipation. The stool has enough water content to pass through the rectum easily.
A high-fiber diet is also responsible for preventing hemorrhoids. Hemorrhoids are swollen veins in the anus that can be painful when stool passes through them. Fiber smoothens stool movement.
3.1.2. Heart Health
As previously discussed, soluble fiber binds with the cholesterol molecule and gets washed out of the body. It reduces cholesterol levels significantly, preventing the clogging of blood vessels.
More fiber intake lowers blood pressure, thereby reducing heart attacks.
Other heart diseases related to blood are also prevented by dietary fiber. High fiber intake makes it easier for the heart to pump blood due to low cholesterol levels.
3.1.3. Weight Control
A recommended daily fiber intake by a person helps in weight management. Diets rich in fiber are calorie deficient. A fullness is felt after taking such a diet. A the same time, calorie intake is much less.
Due to better digestion, extra fat in the body tends to reduce with time. Reduced obesity brings more energy to the body. It makes the person more productive and self-confident.
3.1.4. Sugar Management in Blood
Soluble fibers help slow down the digestion of sugar. Therefore, it maintains the sugar levels at an acceptable level. It also lowers the chances of insulin resistance.
As sugar levels are controllable, the risk of Type 2 Diabetes is significantly reduced. Several types of research reveal the beneficial effects of fiber supplements on sugar levels.
Fiber also maintains insulin6 sensitivity. People having diabetes can increase their fiber intake to control their sugar levels.
3.2. Disease Prevention
Diseases like Cancer, diverticulitis, gallstones, and kidney stones are preventable indirectly.
The risk of Colon cancer7 is reduced by smoothening the stool movement from the rectum. Waste remains less in the colon, thereby making it infection free.
Breast cancer is also preventable. Studies have revealed that women on high-fiber diets have fewer chances of developing breast cancer.
Diverticulitis is a condition where small pouches are inflamed in the colon. Fiber intake reduces this condition through bowel regularity.
Gallstones are made in the gall bladder due to the low production of bile juice and high cholesterol levels. Fiber improves the production of bile to reduce cholesterol.
Similarly, kidney stones are hard deposits of calcium and oxalate. These are made due to poor digestion. A fibrous diet enhances digestion.
4. Conclusion
This article has answered the question: what are fiber foods? It has been answered in detail about the basics of a fiber diet, its benefits, and sources of fiber foods.
A healthy lifestyle needs a healthy diet. Fiber foods ensure to make lives longer. A balanced diet high in fiber becomes more necessary now. Increasing heart diseases, sugar levels, obesity, and skin problems require a change in our food habits.
Fruits, vegetables, and seeds high in fiber must have a place on our plates. Today, the snack count is increased, and fruits are reduced from the dishes.
A healthy world is a productive and happy world. Making the fibrous diet available to every person is a responsibility. The world is counting on governments and food processing companies to make this change.
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- Ashen, M. Dominique, and Roger S. Blumenthal. “Low HDL cholesterol levels.” New England Journal of Medicine 353.12 (2005): 1252-1260. ↩︎
- Xiao, Jinhua, et al. “Genes from wild rice improve yield.” Nature (London) 384.6606 (1996): 223-224. ↩︎
- Izydorczyk, Marta S., et al. “Milling of Canadian oats and barley for functional food ingredients: Oat bran and barley fibre-rich fractions.” Canadian Journal of Plant Science 94.3 (2014): 573-586. ↩︎
- Anderson, James W., and Kyleen Ward. “High-carbohydrate, high-fiber diets for insulin-treated men with diabetes mellitus.” The American journal of clinical nutrition 32.11 (1979): 2312-2321. ↩︎
- Labianca, Roberto, et al. “Colon cancer.” Critical reviews in oncology/hematology 74.2 (2010): 106-133. ↩︎
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