Facts about high fiber foods and benefits of fiber-rich foods
Fiber is a highly nutritious food that helps in digestion and blood circulation.
What is fiber?
Fiber is nutrition present in almost all plants. It is not easily digestible. It directly enters into your stomach and cleanses your stomach before digestion. There are two types of fiber Soluble fiber and Insoluble fiber. The fiber in all the foods represents any one of this kind.
Reasons behind eating fiber-rich foods:
Insoluble fiber cleanses your stomach and soften your stools and also improves bowel movement. It lowers the risk of constipation. It is most commonly present in the wheat husk, corn husk, and some seeds. And also highly found in some vegetables and fruits.
Soluble fiber foods are good for heart and blood circulation. It helps to reduce blood cholesterol and also controls the blood sugar level. These fibers are present in fruits and vegetables. Also, found in Oats, prawn, Oatmeal, cerium. Fiber also helps to reduce body weight.
When you are adding fiber in your diet increase the amount of intake after a few days for the better result. Fiber-rich foods contain other nutrients in it.
Amount of fiber intake according to age:
- Both male and female from age 1 to 3 should take 19 grams per day.
- Children up to 4 to 5 years should take 25 grams per day.
- Girl children from 9 to 13 years should take 26 grams per day.
- Boys from 9 to 13 years should take 31 grams per day.
- Girl children from 14 to 18 years should take 26 grams per day.
- Boys from 14 to 18 years should take 38 grams per day.
Mostly all the food items contain both soluble and insoluble fibers. Eating a high amount of fiber-rich food is most important for improving health. Make sure that the food you consume should contain 2 to 4 grams of fiber.
High fiber fruits and vegetables:
Fruits and vegetables are naturally good for body health. Fruits and vegetables are always good for people of all age group. Eat the following fruits we mentioned below to enrich fiber. Pears, apple, mango, raspberry, blueberry, strawberry, dry fruits, peach, apricots, figs, raisins, and Green-berry.
How to choose high fiber vegetables for food:
Fiber-rich vegetables are green peas, snow peas, swiss chard, legumes, corn, beans, carrot, brinjal, broccoli, parsnip, potato without peeling. Eat these veggies to increase fiber level. Onion, cucumber, tomato, guava, are low fiber vegetables.
Fruits and vegetable have high fiber in their peels. So use organic vegetables without peeling. Banana peels are rich in fiber, so eat the flesh in the peels. Avoid drinking fruit juice and eat raw fruits.
Tips that help to get more fiber:
Add veer bran instead of pancake, muffin, and cookies. Dry fruits in cereals. Vegetable juice is higher fiber food, So drink vegetable soup to increase fiber. Milk does not contain fiber, but it is good for health. So take milk daily. Try to reduce the amount of sugar in your food.
While cooking breakfast:
Put low cholesterol granola over putting, ice-cream or cereal. Use the carrot, broccoli, and greens for making breakfast because they are rich in fiber.
Benefits of high fiber foods:
- Increase your fiber intake to cure stomach-related problems such as constipation, gas trouble.
- High fiber foods help to avoid lung cancer.
- Soluble fiber-rich foods reduce cholesterol level in your body
- It controls cholesterol and cleans up your stomach.
- It reduces high blood pressure, controls sugar level and cures indigestion.
- It prevents Inflammatory Bowel and lowers the risk of causing stomach cancer
- Insoluble fiber stops insulin secretion and makes you feel fulfilled stomach, so it controls obesity.
Tips to remember:
- Drink more amount of water. 7 to 8 glass per day.
- Fiber-rich foods need more water to digest. So drink plenty of water.
- Do exercise every day. Exercise improves digestion and increases bowel movement and also make your body healthier.