High Fiber Foods : Fruits ,Vegetables , Dry Fruits , Fast food

 


Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But high fiber foods can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the high-fiber foods , and how to add them to meals and snacks.

What is Fiber ?

Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. 

High-Fiber Food Benefits :

  • Fiber foods Maintains bowel movements: Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.


  • High Fiber foods Controls blood sugar : In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

  • Healthy fiber foods Helps live longer : Studies suggest that increasing your dietary fiber intake — especially cereal fiber — is associated with a reduced risk of dying from cardiovascular disease and all cancers.

  • Fiber rich content foods helps Weight Loss : Fiber-rich foods not only fill you up faster and keep you satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat. “Fiber binds with fat and sugar molecules as they travel through your digestive tract, which reduces the number of calories you actually get.

Healthy High-Fiber Foods

Fruits

Whole fresh fruits are extremely nutritious and healthy in no small part to being high in fiber.

Avocados

Banana

Orange

Guava

Apple

Vegetables

Vegetables are arguably the healthiest of all the food groups and are a great source of fiber.

Potato

Kale

Carrots

Spinach

Beans

Dry Fruits

By weight, dried fruit contains up to 3.5 times the fiber, vitamins and minerals of fresh fruit. 

Apricot

Fig

Dates

Fast-Food

Opting for foods that are grilled or baked rather than fried can significantly reduce the calories and fat in your meal.

Whole wheat bread sandwich

Baked Potato

Fruit Cup

Salads

Potato Chips

How can I add more fiber to my diet?

Eat a minimum of three servings of vegetables and two servings of fruit everyday.

Include fruits, vegetables, or both with every meal.

Eat pulses (the seeds of plants in the legume family), such as beans, lentils, and peas, at least three times a week.

Rely on nuts, seeds, and fruit for snacks.

Replace refined grains like white rice with whole grains like brown rice, wild rice, or bulgur.

Check nutrition fact labels for the amount of dietary fiber.

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