Foods rich in fiber

Foods rich in fiber

In a list of foods rich in fiber, fruits, vegetables, whole grains and legumes have a prominent place. Here are some reasons why you should include in your diet ...

Commonly known as roughage or bulk, dietary fiber includes all parts of plant foods that your body can not digest or absorb. This lets you know if you do not provide food, then what is the point. However, the benefits of fiber are found in its ability to move relatively intact through the stomach, small intestine, colon and out of the body.


There are two types of fiber, soluble fiber and insoluble fiber. The first facilitates the movement of people through a substance from the digestive system and increases stool volume. Good sources of insoluble fiber are wheat flour, wheat bran, nuts and many vegetables. Soluble fiber dissolves in water to form a gel-like material that can lower cholesterol and glucose levels in blood. Oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium are good sources of soluble fiber. Because the type and amount of each type of fiber is different from one facility to another, the maximum benefit from the consumption of a variety of foods rich in fiber and following a diet of fiber.


It is a sad truth that the number of children and adults in consumption of fiber from the United States is only half the recommended levels. Health benefits of a diet rich in fiber are many, including reducing the risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity and gastrointestinal diseases. When consuming a larger amount of fiber can lower blood pressure and levels of serum cholesterol. E 'particularly suitable for diabetics, because it improves insulin sensitivity and glucose.


An increased intake of fiber may help an obese person, with a significant weight loss. It also helps to foster a large number of gastrointestinal disorders, including gastroesophageal reflux disease, diverticulitis, duodenal ulcer, constipation and hemorrhoids. Studies have also shown that the probiotic fibers have an increasing role in immune function. Advantages dietary fiber for children and adults alike. Recommended Dietary fiber varies according to age and gender. However, a good rule to follow is 14 g/1000 kcal. The requirement for women aged 19-50 is 25 grams, while it is 38 grams for men. Women who have gone through 50 need 21 grams, while men need 30 grams. Read fiber and weight loss.


List of Fiber Rich Foods
To begin, we have a general list of foods rich in fiber, after which we will examine each food group in more detail.
• apples
• Almonds
• oranges
• Banana
• Berries
• Plums
• Pear
• peas
• whole wheat bread and
• legumes (beans, peas, lentils, etc.)
• Artichokes


Fruits: In ascending order of fiber, a cup of raspberries contains 8.34 grams of fiber, half a grapefruit average is 6.12 grams 1 medium pear is 5.08 grams, a medium apple with skin has 5 grams a cup blueberry is 4.18 grams 1 medium navel orange and a banana average 3.40 grams is 3.1 grams of fiber. Read about the benefits of high fiber.


Vegetables: 1 medium avocado has 11.84 grams of fiber, followed by a cooked artichoke with 10.3 grams. 1 cup cooked peas and 8.8 grams, one cup of cooked kale is 7.20 grams, a cup of cooked sweet potato is 5.94 grams and a cup of pumpkin winter is 5.74 grams fiber. A cup of broccoli has 5.1 grams, a cup of kale has 5 grams, one cup of cooked carrots is 5.22 grams and a cup of cooked sweet corn is 4.2 grams as a cup of spinach. Read more fiber rich vegetables.


Grains, cereals and pasta: a bowl of cereal, bran, and 19.94 grams, one cup of dry oatmeal has 12 grams, a bowl of rice is 7.98 grams, a cup of whole wheat pasta is 6, 34 grams a cup of whole wheat spaghetti is 6.2 grams and a cup of oatmeal has 6 grams. 3 / 4 cup of bran flakes is 5.3 grams, while an oat bran muffin is an average of 5.2 grams and a cup of regular oatmeal has 4 grams of fiber. Read high-fiber cereals.


Legumes, nuts and seeds: A cup of coffee is 16.3 grams of fiber, drink a cup of cooked lentils has about 15.6 grams, a cup of cooked black beans 15 grams, one cup of cooked beans has 13.33 grams, one cup of cooked black beans was 14.92 grams, one cup of cooked beans has 13.2 grams, a cup of baked beans has 10.4 grams, a cup of cooked soybeans and 7.62 grams of fiber, 3 tablespoons of flax seed is 6.97 grams and a cup of cooked beans peas are 5.8 grams of fiber.