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Why fiber food is good for health,best source of high and rich fiber foods.

Is high fiber food good for health? What is a good source of high and rich fiber?



High-and-rich-fiber-food



High and rich fiber food is very important for our health. Many studies and experiments on humans proved that people who consume high fiber in their food are healthier than those who consume a low amount of fiber in their food.


Consuming high fiber foods is beneficial for your digestive system, and also helps reduce your risk of chronic disease.



Increasing evidence has proven that an improved digestive system can reduce the risk of many health problems such as heart health, skin health, cancer, diabetes, digestive health and more.



Let's look at different types of fiber, and know why high-fiber food is good for our health, and which foods have high amounts of fiber.



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WHAT IS FIBER?




We usually hear advice from many Doctors to take more fiber food in our diet. So we need to know how fiber food is good for our health, and why?


Fiber is like a carbohydrate. It is found in most plant-based foods, such as whole grains, vegetables, and some fruits. 


Dietary fiber is not easily digested. Although it is still very useful for our health, it increases the immune system and also reduces the chances of heart attack and diabetes.


High fiber food helps you with many health issues.




    Types of fiber    



  1. Soluble fiber

  2. Insoluble fiber




What is Soluble Fiber?




Soluble Fibers dissolves easily in water. Soluble fiber attracts water and forms a gel to improve Digestion





A good amount of soluble fiber can reduce the risk of diabetes and blood cholesterol


Soluble fiber is commonly found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.



What is Insoluble Fiber?


Insoluble Fibers do not dissolve in water. Insoluble fiber is a part of plant-based food. 


This mostly passes through your digestive system, and it attracts water to your stool which makes it soft and passes easily with less pressure on your bowel.


Insoluble fiber is found mostly in such foods as beans, green and black beans, wheat bran, vegetables, potatoes, cauliflower, nuts, and whole grains.


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Rich and High Fiber Food List-



  • FIBER IN BEANS-

FIBER-IN-BEANS

Beans are a great source of high fiber foods. 


Many types of beans are available in the market. 


All beans have excellent sources of good dietary fiber, protein, vitamin 'B' and many other important vitamins and minerals. 


Which helps reduce blood sugar and improve cholesterol levels.



  • FIBER IN OATMEAL-
FIBER-IN-oatmeal

Oatmeal is a highly enriched fiber food. It provides 4 grams of fiber in each cup.




Just as every fiber food has a combo of both types of fiber, so also the fiber in oatmeal contains both soluble and insoluble fiber. 





And it helps to soften your stool, easily pass your stool with less pressure on your intestine.




  • FIBER IN WHOLE GRAINS-
insoluble-fiber-whole-grains-food-dietary-fiber

Many whole grains are very rich in dietary fiber

Whole grains are such as wheat, corn, rice bran, wheat bread, whole-wheat pasta, brown rice, and oats, which contain insoluble fiber


It helps in reducing your blood cholesterol levels.


  • FIBER IN ALMONDS-
fiber-in-Almonds

Almonds are healthy snack options and good sources of fiber and protein.

A handful of almonds and other edible walnuts and seeds per quarter cup contain 3 grams of fiber and about 170 calories.


Nuts and almonds are high in fat.

  • FIBER IN POPCORN-
fiber-in-popcorn

Popcorn is a healthy Delicious snack. 


Popcorn is air-popped and is not immersed in butter, oil or salt. 


Popcorn contains 1 gram of protein, 6 grams of carbohydrate, 31 calories and 1 gram of fiber per 1 cup. 


However many other nutritious vitamins and minerals that you do not get from popcorn.


  • FIBER IN PEANUT BUTTER-
rich-fiber-in-peanut butter

Like all nut butter, peanut butter is also a good source of protein, rich fiber, vitamins, minerals, fat and high in calories. 


Two teaspoons of peanut butter contain (185–195) calories and 15 to 20 grams of fat.


Peanut butter is delicious to eat and also helps in most health problems. 


Eating two teaspoons of peanut butter daily in the diet keeps your heart healthy and also lowers your cholesterol level.


  • FIBER IN AVOCADO-
FIBER-IN-AVOCADO

Avocado is rich and fiber fruit, medium-sized avocado fruit contains 14 grams of dietary fiber. 



Avocado fruit is important for feeling full between meals and keeping our digestive system healthy and lowering our cholesterol levels.


Avocado contains both soluble and insoluble fiber. Avocado fruit is a good source of mono and polyunsaturated fats.


  • FIBER IN PEARS-
fiber-food-pears

Pears are an excellent source of fiber. If we say that pear is the leader of fruits in fiber, then we are not wrong.



The medium-sized pear fruit contains about 7 grams of dietary fiber and helps meet our 24% daily fiber needs.


Pears are rich in healthy fiber and nutrients. And it contains 30% soluble dietary fiber.


  • FIBER IN STRAWBERRIES-
Strawberries-fiber
Strawberries are not only incredibly tasty. It is also a good source of fiber, vitamin C, manganese and various powerful antioxidants.



Some Indian berries are good in fiber such as mulberry, berries and cape gooseberries


Strawberries contain 2 grams of dietary fiber in 100 grams.


  • FIBER IN BANANA-
Banana-fiber

Banana is not just a fruit, but it is a mine of good fiber, vitamins, and nutrients. 


Bananas contain vitamin C, vitamin B6, potassium, starch, and rich fiber.


Banana fiber is also known as the name Musa fiber, and it is one of the strongest natural fibers in the world.


Banana contains 3.2 grams of fiber in 100 grams.



  • FIBER IN APPLE-
apple-soluble-fiber-insoluble-fiber

Apple is a delicious and satisfying fruit that we enjoying eat. Apple is the best healthy source of rich fiber. 


Medium-sized apples contain 6 to 7 grams of fiber.


Apples contain both soluble and insoluble forms of dietary fiber.


  • FIBER IN CAULIFLOWER-
Cauliflower

Cauliflower is a good vegetable naturally filled with high fiber, antioxidants, and phytonutrients


Cauliflower helps in losing weight, strengthens the digestive system and prevents cancer.


Cauliflower contains 4 grams of fiber in 100 grams, which is 10% of our daily fiber needs.



  • FIBER IN POTATO-
fiber-in-potatoPotato is called the leader of the vegetable. Because it is a good source of vitamin B, vitamin C, magnesium and fiber.



All types of potatoes like Russet, red and sweet potato contain 4 grams of fiber in 100 grams.



  • FIBER IN CARROTS-
FIBER-IN-CARROTS
Carrots are a good source of fiber, it is made of water and carbs. 


Carrots contain 3 grams of sugar and starch from other vegetables.


But a normal-sized carrot has 15 grams of fiber.



  • FIBER IN PUMPKIN-
FIBER-IN-PUMPKIN

Pumpkin is an excellent source of fiber. Pumpkin seeds are also a packet of full fiber, calcium, and nutrients


Pumpkin fiber will help your stomach full longer to reduce your hunger, which helps you reduce calorie intake and also helps to lose weight.

Pumpkin has 7 grams of fiber in 100 grams.



CONCLUSION




Fiber is very helpful for our health. High and rich fiber foods strengthen our digestive system.


Taking a good amount of high fiber food in our diet helps in reducing many health issues like diabetes, cancer, colostral and also helps in losing weight.


Several high fiber fruits, vegetables are given above.






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