FOOD RICH IN FIBER: ITEMS YOU SHOULD EAT

food rich in fiber

Food rich in fiber should be also included in your diet. Fiber is an important element that helps us to be healthy. 

Key points

  1. Benefits of fiber
  2. How much fiber does our body need
  3. foods rich in fiber
  4. What will happen if we lack fiber
  5. Ending words

Dietary fiber doesn’t break in our digestive system, but this doesn’t mean this element is not necessary. This is one of the most necessary elements we have from our diet. Fiber-rich food items are needed to keep our bodies healthy and glowing. 

Benefits of fiber

Benefits of fiber
Benefits of fiber
1. Your key to weight loss

Studies have shown that people increasing their fiber intake loses nearly the same weight as people who are following complex diets. This is because of two reasons, first of all, fiber reduces the number of calories your body intake from sugar or fat as it blends with the sugar element. Secondly, if you have fiber rich food items, you’ll not have to eat anything for a quite long time. 

Fiber not only helps to lose weight but also helps to maintain a healthy weight.

2. Reduces the risk of type 2 diabetes

Eating a good amount of fiber per day ( more than 26 grams) can reduce the risk of type 2 diabetes. It’s because fiber helps to balance the blood sugar level in the body. 

3. Reduce the risk of heart disease

Fiber soaks the extra cholesterol from the blood. It helps to keep your heart healthy and reduces the risk of heart-related issues. Researches have shown people who intake more fiber rich food items are less likely to have heart-related issues. 

4. Reduce the risk of chronic health issues

Fiber is the energy source of good bacteria in our body that produce good fatty acids and reduce the risk of chronic health issues including obesity and inflammation. 

5. Reduce cancer risk

fiber also has some cancer-fighting elements. It helps to reduce the risk of colorectal, gastrointestinal and breast cancer ( among women).

6. Natural detox

Fiber works as a natural detox to glow up your body. It soaks most of the excess fat, harmful compounds and elements that can harm you and helps to through the unnecessary elements out of your body through your bowel system. 

7. An actual treat to your bowel system 

Our bowel system loves fiber. It is easy to digest and even it helps other elements to digest smoothly. 

As an outcome, it helps to clear the unnecessary compounds from your body through a bulky stool. It decreases the risk of constipation, piles and other health issues.

8. Boosts immunity

Studies have shown that fibre helps your body to fight different types of illness including cardiovascular diseases, cancer and bowel issues. It also reduces the risk of unnatural death caused by any health issue. 

How much fiber do our bodies need? 

Fiber is needed to be a part of your daily diet, but you have to understand how much you should intake per day. 

As recommended by doctors Women under 50 years should have 20-25 grams of fiber daily. On the other hand, men under 50 years should have 35-40 grams of fiber daily. 

Men who are older than 50 years should have 25-30 grams of fiber from their daily diet. On the other hand, women older than 50 years should include 18-22 grams per day. 

Food rich in fiber

1. Beans

This great source of vegetarian protein is also a great source of fiber. One cup of lentils can provide you with 10 to 25 grams of fiber. Beans and lentils have various nutritional values. This fiber rich food has nearly every element that a healthy diet needs to be completed. 

Beans for fiber
Beans
2. Broccoli

One of the most loved veggies in the world, broccoli is rich in fiber and can give you more than half of the daily fiber requirement. 

Broccoli for fiber
Broccoli
3. Avocado

You can have it with your salad, toast or anything else, no matter how you have this, avocados are a good source of fiber and filled with other nutritional values as well. A single cup of avocado can give you nearly 10 grams of fiber which is pretty impressive. 

Avocado for fiber
Avocado
4. Whole grains

Though most people already know that whole grain is one of the best sources of fiber. No matter whether it is in the form of bread, pasta, spaghetti or anything else if it is real whole grain, it is full of fiber. 

Whole grain for fiber
Whole grain
5. Apple

One apple alone ( depends on size) can give you 3 to 4 grams of fiber. If you love to eat the apple in your custard, it is good news for you as you are having something beneficial to your health. 

Apple for fiber
Apple
6. Potatoes

May you are avoiding those for controlling your weight, but if it isn’t fried, potatoes have several benefits including providing you with healthy fiber. This food item also reduces the risk of an increase in harmful chemicals in the body. 

If you are a potato lover, don’t cut it off completely from your diet, rather, avoid only fried once. 

Potatoes for fiber
Potatoes
7. Berries

Berries are a blessing of nature to us as they are low in sugar and calories and high in antioxidants and fiber. Blueberries, blackberries, strawberries and other berries, all are rich in fiber and can give you nearly 3 to 4 grams of that per bowl. 

Berries for fiber
Berries
8. Nuts

Nuts are called superfoods for a reason. Especially almonds. They are not only a healthy source of veg protein and good calories but also a source of healthy fiber. 

You can have nearly 4 grams of fiber in each serving. 

Nuts for fiber
Nuts
9. Carrots

One of the most used and loved veggies for salads and veg soups is also a wonderful source of fiber. Each serving of carrots can give you nearly 3 grams of fiber. 

Carrots
Carrots
10. Oats 

Again another superfood that has nearly all the nutritional values that our body needs. It is not only a good source of protein, vitamins and minerals, it is also a healthy source of fiber. 

Oats for fiber
Oats

Each bowl of oats contains 10 grams of fiber. If you are looking for some food rich in fiber, oats are always a preferable option.

11. Popcorn 

If you are looking for healthy and nutrition-rich snacks or trying to maintain a healthy weight, nothing can beat popcorn as snacks. They are low in calories and rich in fiber. 

100 grams of popcorn contain more than 14 grams of fiber. 

Popcorn for fiber
Popcorn
12. Dark Chocolate

Dark Chocolate has multiple benefits. It is good for your mental health, high in nutrition and also tasty to have. 

Besides antioxidants, it is a great source of fiber. Make sure to have dark chocolate that contains above 70% of cocoa. Less amount of sugar means healthier dark chocolate. 

Dark Chocolate for fiber
Dark Chocolate
13. Chia seeds 

It is one of the best sources of fiber on the planet. These highly nutritious seeds are stuffed with fiber. Besides that, it has calcium, magnesium and other important elements. 

100 grams of chia seeds have above 34 grams of fiber. You should include this in your diet today. 

Chia seeds for fiber
Chia seeds
What will happen if our bodies lack fiber?

Our body needs fiber to work properly, especially our bowel system and intestine. If you don’t eat enough food rich in fiber, you may have to face consequences. 

Fiber deficiency
Fiber deficiency
1. Constipation

It helps our digestive system to work properly. Lack of fiber in the diet can cause severe constipation that can also lead to pain and bloating and even can invite major health issues like piles. 

2. Increase the risk of diabetes 

Fiber helps to balance the blood sugar level in the body as it soaks the excessive sugar and calories. Without fiber,  the sugar in food can directly affect your blood sugar level that increases the risk of type-2 diabetes. 

3. Increased risk of colon cancer

Continues hard stool and irregular digestive patterns can affect your colon health and as an outcome, the can’t polyps can grow. Though this can be genetic, a poor lifestyle can increase the chance. Having enough food rich in fiber will help to keep your colon healthy and push the possibilities of colon cancer away. 

4. Increased risk of obesity

As said before, fiber soaks the excess sugar from your body and if you are not having any high fiber food items and lacking fiber, there is a risk of severe weight gain. 

It may lead you to obesity as the sugar and calories you are having from your diet are having a direct impact on your body. 

5. Increased risk of heart diseases 

Without fiber, cholesterol will increase in your body and that may invite severe heart diseases such as cardiovascular issues and other problems as well. Studies have proven that people who don’t have enough fiber are more likely to have heart-related issues. 

6. Decreased number of good bacteria

The good bacteria in our body consume energy from fiber. They help us to fight several illnesses and keep us healthy. If the good bacteria die from lack of fiber, the growth of bad bacteria will increase. 

This will cause chronic heart diseases and bowel diseases. One should have enough food rich in fiber to keep the good bacteria alive.

7. It will be nearly impossible to maintain a healthy weight

 The deficiency of fiber will increase the calorie and sugar in your blood and for this reason, enough fiber intake is one of the most important parts of a weight loss diet. 

It will become nearly impossible to lose weight without enough fiber in your diet as the excess sugar, fat and calories will be soaked by your body. 

Moreover, if your digestive system is not working well enough, losing weight can be a hard challenge. 

Ending words

Though fiber doesn’t break in our digestive system, it helps other elements to break and keep our digestive system healthy. It has those benefits that we need for healthy living. Dietitians always suggest having enough food rich in fiber to keep your body fit and healthy. 

Leave a Reply

%d bloggers like this: