Intended for the proper digestion of food and an effective functioning of digestive track, dietary fiber is an extremely essential requirement. Constipation, elevated levels of cholesterol and hemorrhoids are some of the health issues caused as a result of deficiency of fiber. This means a proper amount of fiber is essential for body in favor of its effectual functioning.
Research has also proven that an intake of high fiber foods, both soluble and insoluble reduces the risk of cancer as breast cancer in women. In addition fiber can prevent colon cancer, cut blood sugar, even can prevent hemorrhoids.
The average intake of fiber in women should be 25 grams a day on the other hand for men it should be 35-40 grams.
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List of High Fiber Foods
Fruits
Avocado: Avocado is a fruit which is chock-full in healthy fats, vitamins and fibers.
Pears: Pears is a good source of fiber, one medium pear can provide approx 5 grams of fiber.
Raspberry: Raspberries are also a source of fiber and are known as nature’s candy.
Apple: As it is said, ‘an apple a day keeps doctor away’! Apple is a readily available source of fiber. An apple is a good source of fiber as well as nutrients.
Legumes
Along with being a good vegetarian source of protein, Legumes such as kidney beans, pinto beans, backed beans, split peas, black beans, Lima beans, lentils etc are also a great source of fiber.
Vegetables
Broccoli: Broccoli contains a good amount of fiber along with huge dose of vitamin K and vitamin C.
Spanish: A bunch of raw spinach contains app. 7 grams of fiber and big dose of iron, thus it is excellent high fiber food.
Brussels Sprout: Brussels sprout are also full of fiber and a full cup can provide 4 grams of fiber.
Grains
Wheat, oats, barley, wild or brown rice, amaranth, buckwheat, bulgur, corn, millet, quinoa, rye, sorghum, teff and triticals are enriched with fiber and nutrients.
Flax Seeds: Flax seeds contain both soluble as well as insoluble fiber. Adding flax seeds in the meal healthy selection as an easy high fiber food.
China seeds: An ounce of tiny China seed could provide 10.6 grams of fiber.
Benefits of High Fiber Foods
There are a lot of health benefits of high fiber food, such as it can reduce heart disease, risk of stroke, and hypertension. Maintain weight, blood sugar, improve skin health, provides relief from IBM (irritable bowel syndrome) and also reduces the risk of kidney stone.
Go, and make sure to eat a high fiber diet, and ensure your overall health.