Well-Being: Fitness & Diet


Healthy High Fiber Food Items


By S.I. (staff writer) , published on July 27, 2021



Medicine Telehealth Health fiber digestion


What is Fiber?

Any type of carbohydrate that our bodies cannot digest is referred to as fiber. Our bodies lack enzymes to digest certain carbs that are fiber [1]. The fact that it is not used as fuel by our body does not make it any less worthy of use.

It is essential for normal gut functioning. It is the part of food that is left undigested. Fiber passes through the stomach and reaches your intestines, where gut-friendly bacteria consume it. These bacteria are a part of the normal gut flora needed for proper gut functioning. These organisms are responsible for performing various duties in the gut, leading to several health benefits. Apart from gut health, fiber also has a number of other beneficial effects [2].

  • It helps in weight loss
  • Lowers blood glucose levels
  • Treats constipation
  • Keeps the blood cholesterol levels in normal ranges
  • It also reduces the risk of developing gut cancer

 

High Fiber Food Items:

Fiber should be a part of your daily diet. It is as important as any other nutrient. You can easily meet the daily fiber requirement by eating high fiber food items. Here is a list of healthy yet tasty high fiber food items:

  • Strawberries: these are pretty, delicious, and healthy at the same time. They are rich in fiber, vitamin C, manganese, antioxidants, and other nutrients. You can eat strawberries, make it into jams, smoothies, and whatnot.
  • Pear: it is one of the best sources of fiber. On average, a medium-sized raw pear provides 3.1 grams of total fiber requirement [3]. It is an excellent source of vitamins and minerals too.
  • Banana: it is both delicious and nutritious fruit that is easily available. Apart from being a great source of fiber, it is also renowned for potassium and other nutrient content. You can make banana bread, nut butter sandwiches, fruit salad, and other scrumptious snacks with it to fulfill your fiber needs.
  • Broccoli: green vegetables are a good source of fiber, broccoli being one of them. It is a nutrient-packed vegetable full of vitamin K, vitamin B, vitamin A, iron, manganese, and other minerals. Use different recipes to enjoy this vegetable.
  • Lentils: a wide variety of grains come under this category. They are all good providers of fiber. Apart from fiber, they are loaded with proteins and other nutrients too. Lentils are readily available across the globe and are not very expensive. A cup of cooked lentils provides 13.1 grams of fiber [4].
  • Popcorn: why not enjoy a movie and meet your fiber requirement at the same time? Popcorn is a healthy snack option packed with nutrients. Air-popped and oil-popped popcorn vary in their fiber content. Air-popped ones are the better option if you are after fiber.
  • Chia seeds: these tiny black seeds are very popular across the globe. They are used in a number of drinks and dishes. One ounce of dried chia seeds offers 9.75 grams of fiber [5].

 

 

References:

  1. https://www.ncbi.nlm.nih.gov/books/NBK559033/
  2. https://www.ncbi.nlm.nih.gov/books/NBK559033/#:~:text=Improved%20bowel%20health%3A%20High%20fiber,%5B12%5D
  3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/786720/nutrients
  4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/784288/nutrients
  5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients




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