Do you know what relevance ‘Fiber’ has in our diet? If you don’t, let us enlighten you. The American high refined diet has increased obesity amongst people in the United States as they miss out on important nutrients. To stay healthy and maintain yourself, you need to change your diet today by replacing your present food with food imbibing high fiber.
Such foods can help you in increasing your metabolism rate which in turn enhances your energy to carry out work throughout the day in a smooth manner. Also, if you are trying to lose weight, then you shouldn’t waste any time further and get used to ‘Fiber Diet’ as soon as possible.
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According to the Institute of Medicine, ‘women need around 25 grams per day while men require closer to 38 grams. Luckily, just a few smart swaps and intelligent additions can help get you there.‘
Do you know the body needs fiber but it never really digests the food? It is the same from your plate to toilet. It has two types, namely, soluble and insoluble. And you must also know that all plant based foods contain the two of them. The fiber which is soluble is converted into a gel and slows digestion which aids in lower cholesterol and blood glucose. On the other hand, insoluble fiber does not change all the way to colon making the waste heavier and softer so it can shimmy through the intestines easily. Nonetheless, neither of the fiber is ever absorbed by the body.
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When you skip on fiber on a daily basis, your body feels constipated which can make your trips to the water closet painful and full of discomfort. Intake of less fiber also leads to high sugar levels in the blood and huge appetite because it increases the rate of digestion and results into satiety. However, don’t over-do it meaning do not commit the mistake of taking a large intake of fiber as that will lead to bloating, cramps and more. So, beware!
Let us look at the top foods having a right amount of ‘Fiber’:
#1. Avocados
It has some noteworthy nutrients such as Vitamin C, E, K, and B6. Also, it includes potassium and Folate. The content of fiber depends on the type of avocados you buy! There is a good amount of difference in fiber content between smooth and bright avocados (Florida Avocados) and smaller and darker avocados (California Avocados). Florida avocados have more insoluble fiber than California avocados. Along with the fiber, avocados contain healthy fats that prevent from high cholesterol help in reduction of heart diseases.
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#2. Figs
Dietary fiber: 14.6 grams of fiber in one cup of dried figs
They have nutrients such as Pantothenic acid, Potassium, Manganese, Copper, and B6. They are a fresh source of fiber. They have an almost perfect balance of soluble and insoluble fiber, unlike many other super foods. They give protection against macular degeneration and are often associated with low blood pressure. If you are not a fan of dry figs, fresh figs are the best option for you since they can be placed atop of cereals, salads, and much more.
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#3. Split Peas
You should eat at least one cup of cooked split peas around sixteen grams. Apart from fiber, they also serve an equal amount of proteins. It is a popular ingredient in Indian cuisine and is a terrific base for dals, soups and more. Let me tell you it is super filling and healthy. Hurry up, grab a scoop for a refreshing dinner.
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#4. Broccoli
So, this isn’t a new vegetable to anybody in the world. We use it almost in our everyday foods to get satiated with a balanced diet. Eat at least one cup around five grams a day or thrice in a week to stay healthy and fit! From this, you get almost one gram of fiber for every ten calories. It doesn't matter if you prefer it raw or cooked, one cup still gives five grams.
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#5. Black Beans
They contain nutrients such as Protein, Thiamin, Magnesium, Manganese, Phosphorus, and Folate. They help you in fetching the right amount of fiber and protein for a balanced diet. The high content of flavonoids and antioxidants help in preventing free radicals, reducing your risk of some cancers and inflammatory diseases.
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Did we miss out on any item that should feature int his list? Tell us about it! Comment on the box below to share your opinions and thoughts.
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