Fiber is an essential part of healthy diet and often overlooked by us. Dietary fiber is required for smooth functioning of the digestive system. According to national fiber council, both soluble and insoluble fibers do the important job of regulating intestinal health, help to maintain good cholesterol level by absorbing fat and bad cholesterol from the food and helps to maintain healthy weight by helping you feel full for longer. Lack of fiber in your diet can lead to constipation, elevated cholesterol and blood sugar level. There are several high fiber foods like leafy greens, bran, cabbage, broccoli, beans, apples, orange etc which will help you feel full for longer. American heart association recommends eating 25 grams of fiber each day.
Here Are 10 Best Nutrient Dense High Fiber Foods Which You Must Include In Your Diet:
We all are familiar with golden yellow corn. But corn comes in a wide variety of colors and each one contains its own combination of nutrients. Corns are great source of fiber. Half a cup of corn contains not less than 2 grams of fiber. Eating high-fiber foods like corn promotes regular bowel movement which helps in cleaning out the colon and prevents serious health issues like constipation, hemorrhoids and colon cancer.
If you want to have fiber in its tasty, healthy and low calorie form, you must eat pear. Pear is a high fiber fruit which contains both soluble and insoluble fiber and just a medium size pear contains about 6 grams of fiber. Add pears in your breakfast cereals or eat them as on-the-go snacks to improve digestion and reduce cholesterol.
Beans are excellent source of fiber along with protein and iron. Beans, especially kidney beans and white beans, aid in lowering cholesterol and its high fiber content helps in preventing blood sugar level from spiking rapidly after meals. But if you are presently eating a low fiber food, eating beans in high quantities suddenly can cause gas and bloating. So add this high fiber food in small quantity in your diet and gradually up your intake to avoid stress on the digestive system.
Seeds come in a wide variety and most of them are excellent sources of fiber. Some are eaten raw as crunchy snacks. Most popular among the seeds with high fiber content are sunflower seeds and flaxseeds. Sunflower seeds contain 3.6 gram of fiber in ¼ cup while flax seeds contain 11 gram of fiber. To derive maximum benefit of flax seeds, grind them and add them in your dishes like smoothies, yogurt etc.
Many fruits like oranges, apples and strawberries are high in fiber. Apples are best source of fiber. Eating one big apple can provide you with 5 gram of fiber along with antioxidant benefits. Eating an apple a day will help in proper function of your digestive system.
Along with providing good nutrition, pistachios will help to get 3gm of fiber in one ounce serving. Besides these, pistachios are the lowest calorie nuts and contain unsaturated fats.
Each cup of brown rice contains 3.5 gram of fiber. You may not like the taste in the beginning, if you are a regular white rice eater, but switching to brown rice will not only provide you enough fiber but will also decrease the risk of type 2 diabetes.
This power packed nut also contains significant amount of fiber. Just one ounce contains 3 grams of fiber. Thus, they are perfect for snacking.
Barley contains highest amount of fiber among all whole grains. One cup cooked barley contains approximately 6gm of soluble fiber called beta- glucan which helps in reducing cholesterol, maintaining blood sugar level and proper immune system functioning.
Avocados are packed with vitamins, minerals and many other nutritional compounds. But avocados are also good source of fiber. A medium sized avocado contains about 10gm of fiber. You can use avocado in salad, sandwich and other recipes to get your daily requirement of fiber.
Add high fiber foods in your diet to allow your digestive system to work properly and live a healthy energetic life.