Hello my dear lovelies , I am so glad to connect with all of you with super topic for this week — “All you need to Know about Fiber and its importance in our Food intake“.If you determine to be healthy , then its important to be conscious about what you eat and what does it contain and how it can add up for being healthy. We are what we eat and paying little attention on our eating habits , we can control majority of diseases.
Since, Food is a massive subject, its impossible to cover everything in single blog .So to keep it simple and effective, this blog is solely dedicated for one of most important and essential nutrient for our body — “Fiber“.
What is Fiber ?
Fiber, also known as roughage, is the indigestible part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.
Fiber comes in two varieties: insoluble and soluble.
Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.
Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.
Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.
Eat more fiber. You’ve probably heard it before. But do you know why fiber is so good for your health?
The health benefits of fiber :
Dietary fibre is important for our digestive health and regular bowel
movements.Fibre also helps you feel fuller for longer, can improve cholesterol
and blood sugar levels and can assist in preventing some diseases
such as diabetes, heart disease and bowel cancer.
Digestive health : Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS).
Diabetes. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes,eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.
Cancer : There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.
Skin health : When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.
Heart health : Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can also help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.
How much Fiber we need on everyday :
|Gender (over 18 years)||Acceptable intake|
|Males||30g per day|
|Females||25g per day|
Fiber Rich Foods :
So, now that are you interested to know about foods that are rich in Fiber, right ?Let’s jump directly to check those 30 foods (which we can find easily in market) that contain fiber adequately:
- Broccoli : A cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.
- Sweet potatoes : They are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.
- Beetroot : Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
- Onion : High in Vitamin C, onions are a good source of dietary fiber, and folic acid. They also contain calcium, iron, and have a high protein quality. They are low in sodium and contain no fat.
- Cabbage : It is high in Fiber along with Vitamins C, A, K and micronutrients like Magnesium, calcium,protein, potassium.
- Cauliflower : Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, that is essential for learning and memory, and many other important nutrients.
- Carrot : Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.
- Okra : It’s low in calories and has a high dietary fiber content. Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.
- Egg Plant : A serving of eggplant can provide at least 5% of a person’s daily requirement of fiber, copper, manganese, B-6, and thiamine. It also contains other vitamins and minerals.
- Popcorn: It is high in dietary fiber, rich in complex carbohydrates, and are low in fat, making popcorn a way better snack than anyone originally thought.
- Corn : Corn offers several health benefits beyond its vitamin and mineral content. Depending on the color, corn is rich in a variety of antioxidants and beneficial plant compounds that protect against disease.
- Almonds : Every one-ounce serving (about 23 almonds) provides 6 grams of protein and 4 grams of fiber, plus vitamin E ,magnesium ,riboflavin and potassium. In addition, almonds are a low-glycemic index food.
- Pistachios : Pistachios are also rich in potassium,Vitamin B6,high in Antioxidants and lowers cholesterol and blood pressure.
- Coconut Meat : Coconut meat is particularly high in calories, saturated fat, and fiber. It also contains a variety of minerals, including manganese, copper, selenium, phosphorus, potassium, and iron.
- Strawberries : They’re an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium.Strawberries carbs consists mainly of fibers and simple sugars. They have a relatively low GI and should not cause big spikes in blood sugar levels.
- Blackberries : Blackberries offer many health benefits, including full of vitamins and minerals like C, K, manganese and high in fiber.It may boost brain health.
- Pumpkin Seeds : Pumpkin Seeds are a rich source of antioxidants, magnesium, zinc, and fatty acids that are excellent for your heart health. It helps to maintain weight due to fiber content and improves sleep quality.
- Sunflower Seeds : Sunflower seeds may help lower blood pressure, cholesterol and blood sugar as they contain vitamin E, magnesium, protein, linoleic fatty acids .
- Walnuts : Walnuts are low in carbohydrates and good for you. A one-ounce serving (7 walnuts) provides 183 calories of healthy fat, protein, and vital nutrients
- Dates : Dates help maintain bone mass and serve as brain booster.It can help reduce blood pressure and are rich source of antioxidants.
- Banana : Bananas are respectable sources of vitamin C, Manganese ,Potassium .Banana is loaded with fibre, both soluble and insoluble. Beneficial for Heart Health and eases in Digestion. Powerhouse of Nutrients. Helps to lower Blood Pressure and Anaemia.
- Chickpeas : Chickpeas contain a moderate amount of calories and several vitamins and minerals. They’re also a good source of fiber and protein,which has a variety of health benefits, ranging from weight management to bone health.
- Chia Seeds : Chia Seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high-quality protein, and several essential minerals and improves gut health.
- Tomatoes : – They are also a great source of vitamin C, potassium, folate, and vitamin K. They are especially also beneficial for skin health, as it may protect against sunburns.Tomato products also reduce your risk of heart disease and several cancers.
- Apple : Apples contain antioxidants, vitamin C, fiber, and several other nutrients that may boost heart, brain, and digestive health. They lower the risk of diabetics and helps to prevent Cancer
- Avocado : Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.
- Sesame Seeds : Sesame seeds are high in magnesium, which may help lower blood pressure. Additionally, their antioxidants may help prevent plaque buildup.
- Spinach : Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and fibre as well as being a good source of manganese, magnesium, iron and vitamin B2.
- Raddish : Rich in dietary fibre content, radish is helpful in effective digestion that keeps the gut healthy.It also keeps the roots of hair strong and smooth
- Figs : Figs contain protein, fiber, and iron, among many other properties like anti-inflammatory, cell-protective,fat-lowering and antioxidant.
And the list just keeps on going really long .But above listed foods are easy to find and we will use in our everyday life .So next time , when you are eating any of them know about their nutritional value and don’t forgot to enjoy your meal as much as you can.
Hope you find useful information on Importance of fiber and foods that are rich with Fiber.If so , please do Like, Comment and Share to encourage more content to deliver.
Untill Next Thursday!!
With Lots of Love💖💖
Devika Vamsi Bhupathi.