High-fiber foods help facilitate many functions in the body
Roughage, or dietary fiber, is the indigestible component of plant-based meals. Numerous health benefits of fiber include a lower risk of heart disease and type 2 diabetes. Vegetables, fruits, whole grains and legumes are the main sources of fiber. Both soluble and insoluble fiber are crucial for maintaining good health.
Constipation is avoided by insoluble fiber, which does not dissolve in water and gives the stool volume. In the digestive system, soluble fiber turns into a gel-like material upon absorption of water. Blood sugar levels and cholesterol can both be regulated by soluble fiber. This article discusses some nutritious foods that are high in fiber.
Here are the best sources of fiber to add to your diet:
1. Broccoli
This vegetable can be labeled as a fiber vegetable. Due to its cruciferous character, which means that it belongs to the same plant genus as kale, cauliflower and cabbage, it is also a source of many nutrients in addition to fiber. According to studies, broccoli contains 5 grams of fiber per cup, which can help the bacteria in your stomach stay balanced and healthy.
2. Potatoes
A small potato with skin can provide about 3 grams of fiber; other good sources of fiber include sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes. Chips and chips, to name a few, have a terrible reputation for drawing vegetarians into their company. However, potatoes can have many benefits if they are not fried and salted.
3. Strawberries
Fresh strawberries are a delicious and healthy food. Interestingly, they rank high in terms of nutrient density among fruits, with high levels of vitamin C, manganese, and other powerful antioxidants. Try it in this strawberry and banana smoothie. Fresh strawberries have 3 grams of fiber per cup or 2 grams per 100 grams.
4. Dried fruits
Figs, prunes and dates are examples of dried fruits that can significantly increase your fiber intake and are advised for people who experience occasional constipation. These fruits naturally contain sorbitol, a sugar that can benefit your gut and increase comfort. However, consuming too much can cause cramping or diarrhea, so try a small portion and wait until you’ve digested them completely before eating more.
5. Nuts
Sunflower seeds and almonds each provide more than 3 grams of fiber per serving, making nuts a fantastic source of fiber in addition to protein and healthy fats. The prepackaged kind of nuts, which are usually cooked in oil that can add extra, unnecessary calories, should be avoided in favor of raw or dry-roasted nuts. Even nut butter has plenty of fiber.
6. Bananas
Numerous minerals, such as vitamin C, vitamin B6 and potassium, are abundant in bananas. Green or unripe bananas also contain a large proportion of resistant starch, an indigestible carbohydrate that behaves like fibre. You can also use them to add protein to a nut butter sandwich. A medium banana contains 3.1 grams of fiber, or 2.6 grams per 100 grams.
Keep these fiber-rich foods in rotation when trying to follow a healthy diet for both weight loss and overall health.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for qualified medical advice. Always consult a specialist or your own doctor for more information. NewsMadura claims no responsibility for this information.
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