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High fiber foods and diets

by Alivia Nyhan
Published: Last Updated on

Fiber is an edible substance that comes from plants. However, there is also vegetable fiber, which we consume through food and is absorbed by the small intestine, which is ideal for people who suffer from constipation. Dietary fiber fulfills essential physiological functions in our body. Although the digestive system cannot process it, it needs enzymes provided by the bacterial flora, and this substance can only be found in foods of plant origin such as fruits, legumes, cereals, and vegetables. At FastlyHealwe will show you the foods rich in fiber.

Importance of fiber in the diet

Maintaining a diet high in fiber is essential to prevent different digestive disorders. Its composition allows increased peristaltic movements producing frequent evacuations, so it is an excellent ally for people who suffer from constipation while reducing the chances of suffering from hemorrhoids. On the other hand, fiber plays an essential role in lowering cholesterol and triglyceride levels, thus preventing cardiovascular diseases.

Another health benefit of fiber is that they have a satiating effect that will allow you to fill up quickly while feeling satisfied, which will help you control your weight.

Daily fiber intake

The consumption of fiber should be included in the diet progressively since if you present gas or stomach heaviness when consuming it, it is because fiber consumption is high. It would be best if you also increase your water intake. Eating fiber alone can make constipation worse instead of better.

The amount of fiber that you should consume daily is:

  • Men: 38 grams per day.
  • Women: 25 grams a day.

Fiber-rich foods: fruits

Fruits provide us with a plentiful supply of vitamins and antioxidants necessary for our body to carry out its functions correctly. The best thing is always to consume those in season so you will guarantee their freshness and they will be cheaper. The fruits with the most fiber are:

  • Apple.
  • Bananas
  • Peaches
  • Pears
  • Tangerines
  • Plums
  • Berries, such as blueberries, gooseberries, or raspberries.

Fiber-rich foods: legumes and nuts

Grains are another food rich in fiber, but they also have a high protein content. They are a source of hydrates, which provides energy to your body. They contain iron, an essential mineral for blood function and necessary for athletes. It also has a low glycemic index, making it a dietary option before training. They are also a versatile ingredient for preparing it and are inexpensive. Some high fiber legumes are:

  • Lentils.
  • Black beans
  • Peas or peas.
  • Broad beans.
  • Garbanzo beans.
  • Walnuts.
  • Sunflower seeds.
  • Pistachios
  • Almonds

Fiber-rich foods: vegetables

Vegetables have diuretic properties, and they are also foods that do not contain fat and are low in calories. They are composed of various minerals, vitamins, and antioxidants necessary for the body’s proper function, preventing the effects of free radicals and strengthening our defenses. Consume them to get the most of their nutrients. The vegetables with the highest fiber content are:

  • Lettuce.
  • Chard.
  • Carrot.
  • Spinach.
  • Asparagus.
  • Beetroot.
  • Mushrooms.
  • Turnips
  • Pumpkin.
  • Potatoes.
  • Broccoli.
  • Artichokes
  • Green beans.

Fiber-rich foods: grains

Consuming grains daily is an excellent benefit for our bodies. Besides providing fiber, it provides folic acid, an essential vitamin for pregnant women. On the other hand, it reduces cholesterol and allows it to be controlled, thus avoiding cardiovascular risk. They are rich in vitamin B, necessary for maintaining our central nervous system. The grains that contain the most fiber are:

  • Avena.
  • Whole-grain loaves of bread.
  • Popcorn.
  • Integral rice.
  • Wheat bran.
  • Whole wheat pasta.
  • Corn.

This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any condition or discomfort.

If you want to read more articles similar to Foods rich in fiber, we recommend that you enter our Food category.

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