20 High Fiber Foods List and Diet – The Good Sources of Fiber

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High Fiber Foods List help your healthy life. This High Fiber can be found in different foods. Fibre or fiber remains one of the most important elements of a healthy diet, primarily because it helps to maintain bowel health and aids in achieving a suitable weight.

What is Fiber? 

let’s take a look at just what fiber is. First, it is important to note that fiber only occurs in fruits, vegetables, and grains. It is part of the cellular wall of these foods. Diets high in fiber may reduce the risk of obesity, heart disease, and diabetes.

Along with fiber and adequate fluid intakes, fiber is responsible for quickly moving foods through the digestive tract, helping it function optimally. Fiber works by drawing fluids from the body to add bulk to the stool. When increasing dietary fiber in your diet it is essential to start slowly, and increase gradually.

Recommended Daily Fiber: 

  • Women 25 grams
  • Men 35-40 grams

The vast majority of Americans get less than half of the daily recommended fiber. Without fiber, our digestive tract suffers, we develop high cholesterol that may lead to heart disease, and inflammation may increase in the body.

High fiber diet help to lower the risk of some cancers, diverticulosis, heart disease, irritable bowel syndrome, kidney stones, and obesity. Some studies show that women with PMS or those that are menopausal can experience some relief from symptoms with high-fiber diets.

For individuals with digestive tract conditions, dietary fiber may help to relieve symptoms. High fiber helps to shift the balance of bacteria, increasing healthy bacteria, while decreasing the unhealthy bacteria that can be the root of some digestive problems.

High Fiber Foods List 

These variable fiber types can be found in this High Fiber Foods List, so let’s take a look at High Fiber Foods List, 20 of the ingredients that you should add to your diet to achieve greater digestive (and general) health. Look This High Fiber Foods List and find the which is diet often.

1. Avocado 

Avocado High Fiber Foods List and Diet - The good sources fiberWith 7 grams of fiber per 100 grams, Avacado is a super-food that should form a part of any healthy diet. It is also rich in omega 3 fatty acids too, which help to aid joint movement, reduce blood-fat levels and in some instances relieve the symptoms of depression.

There are also plenty of creative ways that you can introduce this to your diet, with some of the best and easiest recipes listed here.

2. Raspberries

raspberry High Fiber Foods List and Diet - The good sources fiber

Raspberries also include 7 grams of fiber per 100 grams, while they also have the distinction of being rich in Vitamin C and antioxidants (which contribute to a healthier immune system). There is also evidence to suggest that frozen raspberries are better for you than fresh ones, meaning that you can consume them all year round and in any number of fruit-based desserts.

3. Blackberries

Berries-232x224 (2)This High Fiber Foods List make more value for Blackberries, which feature 5 grams of fiber for every 100 grams that you purchase. A daily handful of these delicious, summer treats also deliver nearly half of your recommended manganese intake, which in turn helps your body to produce connective tissues.

Here are some of the best blackberry-inspired recipes for you to try.

 

4. Guava

pile-of-guavas-on-wooden-table-good sources fiberThis exotic super fruit is an excellent but unheralded source of fiber, with a total of five grams per 100 gram portion. Like raspberries, guava is also rich in Vitamin C and also lycopene, which helps to prevent heart disease and cancer. If this is not enough, adding this to your diet also allows you to sample this delicious guava jelly recipe!

5. Persimmon

persimmon-for-babyWhile this may be another exotic fruit, we wager that this is one that you will not have heard of. Persimmon features 3.6 grams of fiber per 100 gram portion, while it is also rich in the antioxidant beta carotine.

There are two types of this fruit too, with the firmer fuyus ideal for salads and hachiyas perfect for jams or compotes.

6. Artichoke

Artichoke-HIGH FIBER FOODSUnsurprisingly, vegetables are also excellent sources of High Fiber Foods List, with artichoke offering one of the best examples. A proven super-food, this includes 5 grams of fiber per 100 gram portion, while it is also a thistle vegetable that can be consumed before the flower buds bloom.

Nowadays, it is available in fresh, canned, frozen and marinated forms, meaning that it can be used in a large number of recipes.

7. Parsnips

parsnips-High Fiber Foods ListThe sweetest of all root vegetables, parsnips include 4.9 grams of fiber in every 100 gram portion. They also contain high levels of manganese and potassium, so they slowly release energy throughout the day and leave you feeling fuller for longer. Martha Stewart has some outstanding parsnip recipes in her books, with her roast-parsnip bread particularly delicious.

8. Green Peas

High Fibre Foods listA Great British staple, green peas are a garden vegetable that include 5 grams of fiber per 100 gram portion. One cup also provides 46% of your RDA of vitamin K-1, which maintains bone health, prevents blood clots and can be hard to find in everyday food items. Of course, the best way to enjoy green peas is in the form of a delicious soup.

9. Boiled Broccoli

broccoli-High Fiber Foods List and DietRenowned for being rich in iron, broccoli is also an excellent source of fiber. With 3.3 grams per 100 gram portion, it is an outstanding ingredient that should form a central part of your diet.

Not only is this a popular feature of any traditional Sunday roast, but there are also an excellent array of broccoli recipes available online.

10. Corn

corn-929235_640Corn may well be classed as one of the most fiber-rich vegetables available, with seven grams of the nutrient included in every 100 gram portion. Corn is also rich in the lesser-known lutein and zeaxanthin, which are phytochemicals that promote healthy vision. You can also eat corn on the cob as a snack, of course, while this site also features a number of slightly more inventive recipes.

11. Chia Seeds

chia-seedsIn many ways, seeds represent the most potent good sources of fiber. Take chia seeds, for example, which include a staggering 34 grams of fiber for every 100 gram portion.

Chia seeds also contain more Omega 3 than salmon, while they can be used in a number of recipes from classic summer desserts to homemade protein bars.

12. Toasted Sunflower Seeds

Toasted Sunflower SeedsNext up are toasted sunflower seeds, which are best known for reducing cholesterol. This Seeds also good sources fiber. They also include 12 grams of fiber in every 100 gram portion, which would account for nearly half of your RDA. These seeds are also particularly delicious in snacks and protein bars, but there are an array of recipes in which they can be used.

13. Flax Seeds

flax-seedsAnother high-fiber food item, a single 100 gram portion of flax seeds can deliver more than the minimum daily intake recommendation of 25 grams (27 grams in total). Flax seeds also include high levels of Lignans (more than any other plant, in fact), which helps to boost the immune system and balance hormones. They are also exceptionally tasty too, so here are some of the best ways to eat flax seeds.

14. Quinoa

QuinoaAnother Seed for good sources fiber. A seed that can be used like a grain (and not to mention a fully-fledged super-food), quinoa features 2.75 grams of fiber in every 100 gram portion. It is also rich in protein, however, with all of the essential amino acids making it a seminal inclusion in any modern diet. If you are new to quinoa, here are 10 superb recipes for you to digest!

15. Pumpkin Seeds

pumpkin-seedsPumpkin seeds are a popular food item, which include 18 grams of fiber in a single 100 gram portion. A key driver of digestive health in both humans and dogs, pumpkin seeds also include 19 grams of protein per portion, making them a key source of slow-release energy. Most recipes require you to roast the pumpkin seeds, however, so follow this guide to ensure that you do this right!

16. Lima Beans

Lima Beans - good sources fiberFinally we come to beans, which are a deceptive but ultimately rich source of fiber. Take Lima beans, for example, which include 7 grams of fiber for every 100 gram portion and are also an excellent source of molybdenum (which is an important mineral nutrient that adds digestive system health). Lima beans are also easy to incorporate in a variety of recipes in this High Fiber Foods List, including the following.

17. Black Turtle Beans

Black Turtle Beans - good sources fiber

The fascinatingly titled Black Turtle beans are not only rather exotic-sounding, but they also include an impressive 16 grams of fiber in every 100 gram portion. The same portion would also provide 42% of your daily potassium intake, helping to lower blood pressure and even alleviate stress.

These beans originate from Cuba, and here are some of the local delicacies that they can help you to recreate.

18. White Beans

White-beansOtherwise known as Cannellini beans, this popular food item includes 11 grams of fiber per every 100 gram portion. It is also an excellent source of protein and Vitamin C, making it one of the biggest contributors to a healthy body. The versatility of white beans also means that they can be included in any number of savory recipes, including these.

19. Pinto Beans

pinto-beans-356622_640We touched on molybdenum earlier, and pinto beans are also an excellent source of this. They also include 16 grams of fiber for every 100 gram portion consumed, while they are exceptionally low in fat.

Pinto beans are also tasty, although they tend to taste better in Mexican-inspired dishes with a little heat.

20. Kidney Beans

beans High Fiber Foods List and Diet - The Good Sources of Fiber Final one of This High Fiber Foods List. Kidney beans are a tremendous source of fiber, with 25 grams included in a single 100 gram portion (which just so happens to match your RDA). It is also high in potassium and provides 48% of your daily protein intake, meaning that is delivers a consistent form of energy throughout the day. Even though some do not like the texture of kidney beans, there are recipes that negate this and allow you to realise the foods’ immense health benefits.


What is Health Benefits of Good Sources Fiber 

Bloated Or Constipated

This is the single most obvious sign of a fiber shortage, as this nutrient helps to maintain regular bowel movements. If you are consuming less than 25 grams a day on average, you will probably notice a build-up of gas and less regular bowel movements over time.

Suffer From Sugar Highs and Crashes

The cycle of sugar highs and subsequent crashes is usually a sign of spiking blood-sugar levels, which can be cause by a lack of fiber. This is because the body finds it easier to deal with carbohydrates that are released slowly, improving your moods and energy levels as a result.

Feel Hungry After Finishing a Meal

Similarly, those suffering from a lack of fiber may find that they still feel hungry after finishing a meal. Once again, this is because the body takes longer to break down fiber, which helps to curb food cravings and leaves us feeling fuller for longer.

Gaining Weight

While there are many contributing factors to weight gain, a lack of fiber may be the culprit in instances where you have an otherwise healthy diet. After all, fiber helps to reduce weight gain by increasing satiety and reducing blood-sugar spikes, so a shortage can cause you to add pounds relatively quickly.

fiber or fiber is one of the more interesting nutritional elements, not least because it is derived solely from plants. It does not exist in meat, fish or dairy products, which is why people can struggle to consume enough fiber through their regular diet. Here in lies the issue, as it is recommended that we consume at least 25 grams each day in order to realise the full benefits of fiber.

Fiber is also a complex carbohydrate, but it is also unlike any other nutritional element of its type. This is because it cannot be broken down by the body to provide energy or calories, but instead provides the critical function of sustaining digestive health and removing harmful waste from our systems.


The Difference Between Soluble Fiber & Insoluble Fiber

Insoluble fiber’s job is to provide bulk in the intestines, while helping to balance the pH levels in the intestines. It promotes regular bowel movements, and helps to prevent constipation. Insoluble fiber doesn’t dissolve in water, and doesn’t ferment with bacteria in the colon. It is believed to help prevent diverticulosis and hemorrhoids, while sweeping out carcinogens and toxins from the system. Nuts, seeds, potatoes, fruit with skin, and green vegetables are excellent good sources fiber, as mentioned above.

The job of soluble fiber is much the same, however it creates a gel in the system binding with fatty acids. Studies show that it prolongs stomach emptying to allow for better absorption of nutrients. Soluble fiber helps to lower cholesterol and helps to regulate blood sugar levels for individuals with diabetes. It is present in beans, legumes, oats, barley, berries, and some vegetables. It does ferment in the stomach, which can lead to bloating and gas. Increase these foods gradually, and drink plenty of water.

Both soluble fiber and insoluble fiber has recently been show to be important in helping to control and manage hypertension.


What Fiber Does for Your Body

Fiber helps to regulate bowel functions, reduce cholesterol and triglycerides, and strengthens the colon walls. In addition, it helps in weight loss, management of blood sugar levels, and may prevent insulin resistance and associated diseases. Dietary fiber intake may prevent insulin resistance and disease.  In addition, a recent study found that women who eat a high fiber diet (38-77 grams per day) had a greater than 20% reduction in risk for developing ovarian cancer.


Benefits of Getting Good Sources Fiber From Foods, Instead of Supplements

The supermarket and drug store shelves are packed with fiber supplements, so the natural question is why not just take those supplements instead. I hope in this article we have sold you on the benefits of eating high fiber foods mentioned above, because of their health benefits. You Can study more benefits of eating this High Fiber Foods List.

As another consideration, fiber supplements typically only contain a small fraction of necessary fiber. And, the sources of the fiber are often suspect. Beware of any supplements that contain methylcellulose (synthetic cellulose), calcium polycarbophil, or wheat dextrin as they provide no food value and nutrients, and are synthetic.

In addition, according to a study from the University of Maryland Medical Center, people taking some medications including for diabetes, cholesterol-lowering drugs, seizure medications, and some antidepressants are advised not to take fiber supplements as it may interfere with the absorption of these medications and some minerals.

The 20 ultimate high fiber foods list are the best way to get the fiber you need; incorporate fiber slowly, and drink plenty of water and non-caffeinated beverages to help the fiber do its job.

We Hope This High Fiber Foods List and good sources fiber make more value for your life.

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Sources – lifehack.org/draxe.com