Why should you eat high fiber foods? Because fiber is incredibly important. Indeed, the fibers escape digestion in the stomach and eventually reach the intestine. There, they nourish the friendly intestinal bacteria, leading to all kinds of health benefits.
Fibers also promote weight loss, lower blood sugar levels, and combat constipation. The recommended daily intake is 25 grams for women and 38 grams for men. However, most people eat only about half, or 15-17 grams of fiber per day.
What is fiber?
First, it is important to note that fiber is found only in fruits, vegetables, and grains. This is part of the cell wall of these foods.
According to several studies, diets high in fiber can reduce the risk of obesity, heart disease, and diabetes.
In addition to fiber and adequate fluid intake, fiber helps move food quickly through the digestive tract, helping it to function optimally.
The fibers extract fluids from the body to add volume to the stool. By increasing dietary fiber in your diet, it is essential to start slowly and gradually increase.
Daily intake of fiber
- Women: 25 grams of fiber
- Men: 35 – 40 grams of fiber
The vast majority of people consume less than half the fiber recommended daily. Without fiber, the digestive tract suffers and people can develop high cholesterol, which could lead to heart disease. Inflammation can increase in the body.
Diets high in fiber can help reduce the risk of diverticulosis, heart disease, irritable bowel syndrome, and obesity.
Dietary fiber can help relieve symptoms in people with digestive tract diseases. High fiber intake helps change the balance of bacteria, increasing the number of healthy bacteria, and decreasing the number of unhealthy bacteria that can cause some digestive problems.
The difference between soluble fiber and insoluble fiber
Insoluble fiber provides a large volume in the intestines while helping to balance the pH in the intestines. They promote stool and help prevent constipation.
Insoluble fiber does not dissolve in water and does not ferment with bacteria in the colon. This is thought to help prevent diverticulosis and hemorrhoids while sweeping away the carcinogens and toxins from the system.
Nuts, seeds, potatoes, skinned fruits and green vegetables are excellent sources.
Soluble fiber works in much the same way, except that it creates a gel in the system that binds to fatty acids.
Studies show that they extend the emptying of the stomach to allow better absorption of nutrients.
Soluble fiber helps reduce cholesterol and regulate blood sugar levels in people with diabetes. They are present in beans, legumes, oats, barley, berries, and some vegetables.
They ferment in the stomach, which can lead to bloating and gas. Increase these foods gradually and drink plenty of water.
Soluble fiber and insoluble fiber have recently been shown to be important in helping to control and manage hypertension.
Benefits of high fiber foods
Fiber helps regulate bowel function, reduces cholesterol and triglycerides, and strengthens the walls of the colon. In addition, they contribute to weight loss, blood glucose management and can prevent insulin resistance and associated diseases.
In addition, a recent study showed that the risk of developing ovarian cancer was reduced in women who consumed a high-fiber diet (38 to 77 grams per day).
The shelves of supermarkets and pharmacies are full of fiber supplements. The natural question is: why not just take these supplements instead?
Fiber supplements usually contain only a small fraction of the fiber needed, and fiber sources are often suspect. Be careful of supplements containing methylcellulose (synthetic cellulose), calcium polycarbophil or wheat dextrin as they provide no nutritional value or nutrients.
In addition, according to a study from the University of Maryland Medical Center, people taking certain medications, including diabetes, cholesterol-lowering drugs, epileptics, and some anti-depressants, are advised not to take fiber supplements.
The 22 high fiber foods on this list are the best way to get the fiber you need. Stir in the fibers slowly and drink plenty of water and caffeine-free drinks to help the fibers do their work.
1. Avocado (6.7%)
Fiber Content: 10 grams in a cup, or 6.7 grams per 100 grams.
2. Raspberries (6.5%)
Fiber content: One cup contains 8 grams of fiber, with 6.5 grams per 100 grams.
3. Pears (3.1%)
Fiber Content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams.
4. Bananas (2.6%)
Fiber Content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.
5. Apples (2.4%)
Fiber Content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams.
6. Strawberries (2%)
Fiber Content: 3 grams in a cup, or 2 grams for every 100 grams. This is very high considering the low-calorie content of strawberries.
Other fruits with high fiber content
Blueberries (3.6 grams per cup) and blackberries (7.6 grams per cup).
7. Artichoke (5.4%)
Fiber Content: 6.9 grams in an artichoke, or 5.4 grams per 100 grams.
8. Brussels sprouts (3.8%)
Fiber Content: 3.3 grams per cup or 3.8 grams per 100 grams.
9. Carrots (2.8%
Fiber Content: 3.4 grams in a cup or 2.8 grams per 100 grams. This is very high given the low-calorie content of the carrots.
10. Beets (2.8%)
Fiber content: 3.8 grams per cup or 2.8 grams per 100 grams.
11. Broccoli (2.6%)
Fiber content: 2.4 grams per cup or 2.6 grams per 100 grams.
Other vegetables with high fiber content
Almost all vegetables contain significant amounts of fiber. Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).
12. Broken peas (8.3%)
Fiber content: 16.3 grams per cup cooked peas, or 8.3 per 100 grams.
13. Lentils (7.9%)
Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 grams per 100 grams.
14. Chickpeas (7.6%)
Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams.
15. Red beans (6.4%)
Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams.
Other legumes with high fiber content
Most legumes are rich in protein, fiber and all kinds of nutrients. Well prepared, they are among the world’s cheapest sources of quality nutrition.
Other fiber-rich legumes include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).
16. Popcorn (14.5%)
If your goal is to increase your fiber intake, then popcorn may be the best snack you can eat.
Air popcorn is very rich in fiber. However, if you add a lot of fat, the fiber/calorie ratio will be significantly reduced.
Fiber content: 14.5 grams per 100 grams.
17. Oats (10.6%)
Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams.
18. Quinoa (2.8%)
Fiber content: 1.6 grams per cup cooked quinoa, or 2.8 per 100 grams.
Other cereals with high fiber content
Almost all whole grains are high in fiber.
19. Chia seeds (34.4%)
Fiber content: 10 grams per ounce or 34.4 grams per 100 grams.
20. Almonds (12.5%)
Fiber content: 12.5 grams per 100 grams.
Other nuts and seeds with high fiber content
Most nuts and seeds contain significant amounts of fiber. This includes coconut (9%), pistachio nuts (10%), nuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).
21. Dark chocolate (10.9%)
Fiber content: 10.9 grams per 100 grams.
22. Sweet potatoes (2.5%)
Fiber Content: A medium boiled sweet potato (skinless) contains 3.8 grams of fiber, or 2.5 grams per 100 grams.