Top 10 High Fiber Rich Foods and its Benefits

 

       Fiber is also known as roughage it is the part of plant-based food that body cannot break down. It keeps your digestive system clean healthy. It passes through the body undigested and normalizes bowel movements. It flushes out the cholesterol and harmful carcinogens out of the body.

 Intake of fiber rich foods in your day to day life can lower the risk of diabetes, obesity, stroke, heart disease, prevent colon cancer and also improves your skin health. A high fiber rich food also reduces the risk of hemorrhoids, gallstone, kidney stone and reduces the risk of ulcers.

Two types of fibers

Soluble fiber

Soluble fiber dissolves in water. It reduces blood sugar, cholesterol and also reduces the risk of heart disease. Foods that are rich in soluble fiber include avocados, sweet potatoes, broccoli, figs, kidney beans, pears, carrot, apple, oats, sunflower seeds, guavas, citrus fruits and chia seeds.

Insoluble fiber

Insoluble fiber does not dissolve in water. It attracts water into your stool and makes your bowel movement easier. Foods that are rich in insoluble fiber are whole-wheat flour, cauliflower, almonds, walnuts, corn and spinach.

Top 10 high fiber rich foods

1. Chia seeds
2. Almonds
3. Sunflower seeds
4. Oats
5. Spinach
6. Avocado
7. Kidney beans
8. Walnuts
9. Lentils
10. Pears

Chia seeds

     Chia seeds are rich in soluble fiber. Besides fiber chia seeds are rich in anti-oxidants, omega-3-fatty acids, iron and calcium. Because of its soluble fiber content, this seed can absorb more water and becomes gel like substance which expands your stomach. 

     Because of this your stomach feels full and obviously results in a less calorie consumption. Normally 28 grams of chia seeds contains about 11 grams of fiber content. It also reduces the risk of heart disease, obesity and diabetes.

Almonds

     Almond is a good source of fiber about 23 almond nuts consist of 3.5 grams of fiber. Besides fiber almonds are also rich in calcium, magnesium, vitamin E, proteins and lots of healthy fats. Consuming almonds reduces hunger which results in weight loss. It also reduces blood pressure, blood sugar levels and lowers cholesterol.

        As it contains calcium it helps in increasing your bone strength. Because of its anti-oxidant properties it cleans your skin, helps in removing toxins and makes your skin brighter. It also reduces the risk of breast cancer and heart disease.

Sunflower seeds

     Sunflower seeds are rich in soluble fiber, approximately 1 cup (140grams) of sunflower seeds consist of 12 grams of fiber content. It is also rich in protein and healthy fats. Sunflower seeds are actually fruits of sunflower plants. It boosts our immunity and protects our body from allergies and inflammation. It also helps to lower blood pressure, cholesterol level, reduces the risk of cancer and boosts brain function.

      Sunflower seeds are considered to be a power house of energy. It is loaded with vitamin B6, vitamin E, vitamin C, calcium, iron, magnesium, phosphorus, potassium, manganese, sodium and zinc. It also helps in weight loss, diabetes, prevent the formation of scars and helps in detoxifying our body.

Oats

     Oats are whole-grain cereal and have rich fiber content. A cup (90 grams) of oats contains 9 grams of fiber content. Oats are high in vitamin, minerals, beat glucan
(specific type of fiber) and anti-oxidants. 

     Because of its anti-oxidant property it reduces the risk of coronary artery disease and colorectal cancer. Due to its rich fiber content it helps in proper bowel movements. Oats as a breakfast helps in losing your weight and maintains your BMI.

Spinach

     Spinach is rich in insoluble fiber about 1 cup of cooked spinach consist of 4 grams of fiber. It also contains vitamins and minerals like vitamin E and magnesium which helps in boosting our immune system. It is a low calorie food, packed with nutrients. 

     It protects our body against harmful toxins and keeps you hydrated for long time. Besides fiber spinach has calcium, magnesium and vitamin K which helps in preventing osteoporosis (bone disease). It boosts our hemoglobin and also reduces cardiovascular disease. It also helps in reducing vision problem.

Avocado

     Avocados are rich in soluble fiber about 1 cup (150 grams)of avocados consist of 10 grams of fiber content. Besides fiber avocados are fully packed with folate, magnesium, potassium, vitamin B (B2,B3,B5,B6), vitamin C, vitamin E and healthy fats. Avocados are stone fruit with a creamy texture. It makes bowel movement easier which improves digestion. 

     It maintains the cholesterol level and protects from chronic disease. It also protects against cancer and reduces the occurrence of vision problems. Avocados helps in weight loss because of its dietary fiber which keeps our stomach full for long time and avoid snacking. It also helps in relieving arthritis pain, regulates blood pressure and keeps our skin healthier.

Kidney beans

     Kidney beans are rich in fiber, it is a good source of soluble fiber and also provides insoluble fiber. About 1 cup (184 grams) of kidney beans contains 46 grams of fiber. They are rich in various minerals, vitamins, fibers and anti-oxidants. It helps in regulating blood sugar levels and controls diabetes.

      The fiber and resistant starch in kidney beans acts as a prebiotics, feeding the friendly bacteria in gut and helps in digestion. It reduces the cholesterol level which in turn lowers the risk of heart disease. It also contains iron, folate, phosphorus, manganese and vitamin B1. It plays a vital role in maintaining healthy skin.

Walnuts

      Walnuts are good source of fiber, protein and healthy fats. Walnuts are rich in soluble fiber about 1 cup (80grams) of walnuts consist of 5 grams of fiber content. It helps in improving brain signaling and neurogenesis as it contains omega-3-fatty acids. They also contain magnesium, vitamin E, vitamin B6 and biotin. It helps to increase good bacteria and supports healthy digestive system. 

     Walnuts increases metabolism rate and helps in weight loss. It is also good for bone strength, controlling diabetes and prevents cancer. Regular consumption of walnuts helps in reducing the dark circles under the eyes and makes your skin glow.

Lentils

     Lentils has both soluble and insoluble fiber, about 1 cup(198 grams) of lentils consist of 16 grams of fiber content. It lowers cholesterol, protect against diabetes and prevent colon cancer. It has a plentiful source of fiber, potassium, calcium, iron, sodium, protein and folate. 

     It helps in lowering your blood pressure and reduces the risk of heart disease. Because of its high fiber content it pushes waste through your digestive system easily and prevents constipation. It is easy to cook and cost efficient.

Pears

     Pears are high in nutrients and fiber. A small size pear (148 grams) can provide 4.6 grams of fiber. The skin of the pear contains majority of fiber. Pears also contains vitamin C, copper and vitamin K, this helps in protecting cells from damage caused by the free radicals. 

     It reduces the blood pressure and cholesterol which in turn reduces the risk factor of cardiovascular disease. Pears also provide smaller amount of calcium, iron, magnesium, folate and vitamin B6. 

Excess fiber intake can leads to bloating, gas and constipation. So it is important to take the amount of fiber required. For men the fiber intake should be 38 grams per day and for women 26 grams per day. It is necessary to have a proper fiber intake on a daily basis to lead a healthy life.