Fiber is the one thing that you all need for the healthy functioning of your body. It is a plant-derived carbohydrate and comes in two forms – soluble and insoluble. Now you might be thinking about the sources of Fibers – they are found in veggies, grains, legumes, and fruits. It is recommended that you take at least 15 grams of fiber on a daily basis. This article highlights the top high fiber foods that offers various health benefits.
Benefits of High Fiber Foods
Eating fiber rich foods have innumerable health benefits. Soluble fibers help in reducing the production of cholesterol, whereas insoluble fiber help in easy bowel movements. Other benefits of high fiber foods include:
- Reduces weight
- Prevents diabetes
- Reduce the risk of heart diseases
- Protects the kidney
- Improves digestion
- Purifies the body
- Prevent tooth decay
- Reduces acne-flare ups and scars
- Increases longevity
- Reduces the risk of gastrointestinal diseases
Top 10 High Fiber Foods
Take a look at some of the best high fiber foods that you can add in your diet.
- Citrus fruits
High in fiber, citrus fruits have a bunch of health benefits. It’s varieties include lemons, oranges, grapefruit, and many more. A medium orange, grapefruit, and mandarin contains about 3 grams of fiber each. Apart from being fiber rich, citrus fruits are also a good source of vitamin C, potassium, and flavonoids. They reduce inflammation, prevent diabetes and cancer, improve digestion, boost your brain health, reduce the risk of kidney stones, support the immune system, and also help you fight wrinkles.
- Oats
Oats contain the dietary fiber known as beta-glucan. They are among the healthiest grains available in the whole earth. Apart from being a high fiber food, oats are a great source of vitamins, minerals, and antioxidants. It has so many health benefits, including reducing the bad cholesterol levels, managing diabetes, keeping your stomach full, and also promotes healthy gut bacteria. Oats is also a healthy breakfast food for digestion.
- Nuts
When you really feel like eating something in between the meals, choose nuts. Almonds, groundnuts, pistachios, and walnuts are a good source of insoluble fiber. They reduce inflammation and also manage cholesterol, diabetes, high blood pressure and instantly boosts your metabolism.
- Lentils
This edible legume is filled with both soluble and insoluble fiber. They are also rich in minerals and proteins. One cup of cooked lentils can provide more than 15 grams of fibers. They support regular bowel movements, improves digestion, decreases the risk of heart diseases, and also prevents colon cancer.
- Flaxseeds
These tiny diamond-shaped edible seeds are packed with both soluble and insoluble fibers, omega-3 fatty acids, magnesium, vitamins, phosphorus, and copper. One tablespoon of flaxseeds contain about 3 grams of fiber. Flaxseeds are good for your heart, brain, skin, and digestive system. Moreover, flaxseeds also help in shedding the extra fats in your body. The most soluble fiber in flaxseed known as mucilage combines with water to slow down the emptying of the stomach. This makes your stomach full until the next meal.
- Broccoli
This hearty and tasty vegetable belonging to the cabbage family contains a sober amount of fiber. One cup of broccoli contains about 5.1 grams of fiber and is also a powerhouse of vitamin A and vitamin C.
- Apple
Being a high fiber food, apple helps to reduce high levels of bad cholesterol, manage diabetes, improves digestion, and promotes the overall health of your body. A medium-sized apple contains about 4 grams of fiber. Apples are also a good source of vitamin C, minerals, and plant compounds such as quercetin and catechin.
- Barley
This whole grain with a chewy texture is high in beta-glucan, which reduces cholesterol and blood sugar levels. Barley is also a rich source of manganese, selenium, and molybdenum. Hulled barley contains more fiber rich bran than pearled barley.
- Chickpeas
Also known as the garbanzo beans, chickpeas belong to the legume family. High in fiber, they help control blood sugar, lower cholesterol, and can also strengthen your bones. Chickpeas are rich in a soluble fiber known as raffinose. The good bacteria present in the gut break this down so that the colon can digest it slowly. This improves digestion and eases bowel movements.
- Turnip
This veggie with a creamy white colour and a purple top is a good source of fiber and can be taken in both raw and cooked forms. It is also rich in calcium, potassium, magnesium, and vitamin C. Both the root and the greens of this vegetable helps you meet the recommended intake of fiber. One cup of cooked turnip root contains about 3 grams of fiber whereas turnip greens contain 5 grams of dietary fiber.
If you have a medical history, it is always recommended that you talk to a doctor before adding the above mentioned foods into your diet. You can also consult a doctor online.
If you plan on increasing the fibre in your diet, don’t forget to keep your body well hydrated.
