10 Best High Fiber Foods - You Eat
10 Best High Fiber Foods – Find Out Now!
Much is said about the importance of consuming fiber-rich foods on a daily basis.But even so, many people ignore it. Since, knowing that it matters is different from understanding that importance.
Thus, we can say that fibers are essential for the correct functioning of the body.Bringing yet, several other benefits. Like, for example, being a substance that helps with weight loss.So, for you to have a greater sense of well-being, your consumption should be daily, with high amounts .
So keep reading to find out more about it. And to discover 10 high fiber foods!
How Important Is Consuming Fiber-Rich Foods?
Fiber is an essential nutrient for our digestive system to function properly.
- Daily recommendation: between 25 to 30 g for healthy adults.
That is, we can define this as its main function. However, she is not the only one!Thus, foods rich in fiber favor intestinal transit, improving the digestion process.Therefore, people who suffer from constipation tend to increase their consumption. Furthermore, they are important for the maintenance of the intestinal flora .
But for their consumption to be effective it is important to drink plenty of water, so that they swell.Otherwise, they end up attaching to the intestine. There is then a negative effect that does not bring benefits!
Benefits of Fiber in Food
So now I'm going to talk about the other benefits of consuming high fiber foods.
- Weight loss: they are great allies for diets aimed at weight loss, as it increases the feeling of satiety. This decreases the urge to overeat and more often throughout the day.
- Diabetics: make the absorption of sugars slower in the body, thus controlling blood glucose levels.
- Cholesterol: are able to capture fat cells, lowering bad cholesterol (LDL).
- Cancer prevention: as they help to burn fat, there is a lower risk of damaging cells, which end up becoming cancerous.
Thus, the fibers help to improve the quality of life, and consequently, the feeling of well-being.
To improve your consumption, consume fruits and vegetables throughout the day. It is also interesting that you add cereal to your breakfast and grains to lunch and dinner.
10 Best High Fiber Foods
So I've put together a list for you, with 10 fiber-rich foods that should be added to your diet.
So starting the list of beneficial foods, we have the carrot that has a low glycemic index.In its raw version, it also offers beta-carotene . As well as the nutrients sodium, phosphorus, calcium, potassium and vitamins A, B2 and B3, C.
Easy to consume, it can be used raw in salads, as a puree, in juices, braised and even in sweets.
Also, found in strawberry, which is a low-sugar, low-calorie fruit.It is ideal as a morning, afternoon or after-dinner snack .
It also benefits from its anti-inflammatory function, which is good for the joints. And, to strengthen the heart and lower LDL.
One of the most affordable fiber-rich foods, oranges are still rich in: Vitamin C; Magnesium; Beta-carotene; Flavonoids.Among its main functions we have the fight against cholesterol, improves the digestive tract and helps reduce stress .
As well as psychological problems such as depression and anxiety. It's even good for the skin by stimulating collagen production .
Very suitable for treating recurrent or occasional cases of constipation in a natural way.This fruit is also rich in flavonoids, vitamins, potassium, carotenoids, magnesium and copper.In addition, it is very good for improving the immune system , as it also has vitamins A and C.
Kale is a very high fiber food that is commonly indicated in diets for weight loss.That's because it is also rich in several other nutrients. Its consumption brings benefits such as:
- Antibiotic and anti-inflammatory functions;
- Good for treating ulcers and gastritis;
- Prevents premature aging of the skin;
- Reduces swelling;
- Fights anemia;
- Improves good mood and blood circulation;
- Does cell renewal;
- Assists in the transport of oxygen through the blood.
For every 100 g of wheat bran, about 41.6 g of fiber is found . That is, more than the daily recommendation.
Wheat bran fights constipation, hemorrhoids and is good for controlling cholesterol. Since, it decreases the absorption of fats from the intestine.
This is another type of bran, which in this case is composed of soluble type fibers. They are capable of swelling when ingested, thus favoring the reabsorption of water by the body.
It also produces a kind of gelatin in your digestion, which improves bowel movement and decreases the absorption of fats and sugars.
In general, the most diverse types of legumes are rich in fiber. Mainly split peas , which have about 11 g of this substance in every 100 g.Beans, on average, have 7g for the same portion. Other options are lentils, chickpeas and broad beans.
Then we come to the penultimate of foods rich in fiber, which are great to accompany salads or to be consumed on their own.However, they are caloric and should be consumed sporadically , always washing to remove excess salt from the preserve.
In recent years, consumption of this version of rice has been growing more and more. This is explained because it is the most suitable type for weight loss.
But it is also rich in fiber, on average it has 8 g for every 100 g of food.In addition, this rice helps control blood lipid levels and blood glucose.
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So, now that you know these 10 high fiber foods , don't waste any more time and add to your diet.After all, in addition to being beneficial, they are affordable. So there are no excuses for its consumption!