Fiber foods are very important. They keep you full, improve your health, and aid weight loss. However, eating foods high in dietary fiber can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer.
Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body. Basically, it leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits.
A lot of us don’t get enough fiber foods infused in our diet, it is mostly overlooked. But actually, infusing foods high in fiber into our daily diet is simpler than we think.
Health Benefits of fiber foods
- Fiber foods boosts digestive health: Since they normalize bowel movements, they can help prevent and relieve constipation and diarrhea, also provide some relief for irritable bowel syndrome (IBS). Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.
- Help With Diabetes: A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.
- Lower Risk Of Cancer: There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.
- Boosts Skin health: When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, can flush toxins out of your body, improving the health and appearance of your skin.
- Heart health: Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can also help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.
Incorporate these fiber foods into your daily meals:
Nutritionists recommend that you consume at least 21 to 38 grams of fiber each day, depending on your age and gender. According to research, most of us aren’t eating half as much as we should be.
While meeting your daily fiber need may seem daunting at first, you may start reaping the health advantages by eating whole grains, vegetables, fruit, and whole grains.
Try adding some of the foods from the below list to your diet to easily increase your fiber intake.
- Pears
- Strawberries
- Avocado
- Apples
- Carrots
- Beetroot
- Kidney Beans
- Oats
- Popcorn
- Sweet Potatoes
- Dark Chocolate
- Whole-wheat pasta
- Bananas
- Oranges
- Whole-grain breads
- Nuts
Tips for taking more fiber foods:
- Start your day with fiber.
- Replace white rice, bread, and pasta with brown rice and whole grain products.
- Add fruit to your breakfast.
- Keep fruit and vegetables at your fingertips.
- Replace dessert with fruit.
- Replace fruit juices with fruits.
- Incorporate veggies into your cooking.
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