Fiber is essential to regulate hunger and blood sugar levels. There is a requirement of 20-30 grams of fiber each day throughout your diet.
We all know that fiber is an important part of the diet in addition to other nutrients. This is because it helps in preventing constipation. Also, there are various health benefits of fiber, such as maintaining a healthy weight prevent common diseases such as diabetes.
So, let us have a deeper look at fiber and why it is essential for our health.
What is fiber?
Fiber is a carbohydrate found in plant-based foods, but Fiber is not digestible in humans beings.
The plant-based foods rich in fiber are fruits, vegetables, beans, nuts, and even seeds.
Fiber, however, cannot be digested, and it moves down the digestive tract, and some positive impacts on health are caused.
As per research, it is found that the level of fiber that needs to be consumed in a day is 25 to 38 grams per day. Also, fiber is known as the nutrient of concern.
Types of Fiber
Two types of fiber are there, which function differently in our bodies. These are soluble and insoluble fibers.
Soluble fiber:
This fiber attracts water and forms a gel. This slows down the digestion process. It is very beneficial for weight loss. The foods that include a high amount of soluble fiber are nuts, oats, and legumes.
Insoluble fiber:
It is a kind of fiber that repels water. This is mainly found in fruits, nuts, and whole-grain foods. The main benefit of this type of fiber is that it helps in providing bulk to stool and eases the passage through the digestive tract.
What are the benefits of including fiber-rich foods in a diet?
Some of the essential benefits of having a fiber-rich diet are:
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Lowers the cholesterol level
Soluble fiber helps reduce total blood pressure. High-fiber foods have a tremendous benefit on the health and the heart. When a person eats fiber-rich food, the fiber muddles with the bile salts made of cholesterol. So, as a result, the body will have to produce more bile salts. It takes cholesterol from the liver and lowers cholesterol levels.
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Prevents constipation
Dietary fiber has a significant role in preventing constipation. Fiber helps increase stool size, and thus, it is easier to pass.
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Controlling blood sugar level
Those people who have diabetes should notably include fiber in their diet. It helps to slow down the absorption of sugar, which further helps in improving blood sugar levels.
If you have a healthy diet that involves insoluble fiber, it can help prevent type 2 diabetes.
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Achieving healthy weight
Those who eat high fiber food tend to stay fuller instead of low fiber food. So, one can stay satisfied longer even after eating less.
Best fiber-rich foods to include in your diet
Natural foods mainly have a combination of both soluble and insoluble fiber, and the majority of them is the soluble fiber. If you wish to lower your blood cholesterol level by around 3-5 %, one needs to take around 5-10 grams of soluble fiber per day.
Bananas
Bananas are the best source of fiber and are rich in other nutrients such as Vitamin C, potassium, and even calcium. There is also a certain proportion of resistant starch, which functions similar to fiber.
For 100 grams of bananas, 3.1 grams of fiber is present.
Apples
Apples are also one of the most satisfying fruits which one can eat. The fiber content is high, and people mainly include them in a salad.
For 100 grams of apple, 2.4 grams of fiber content is present.
Carrots
Carrot is a highly nutritious, tasty, and crunchy vegetable. There are various nutrients present in it, such as Vitamin K, Beta Carotene, Magnesium, Vitamin A, and even vitamin B6.
For 100 grams of carrots, 2.8 grams of fiber content is present.
Beetroot
Beetroot is also a root vegetable like a carrot. It also has a lot of essential nutrients like copper, potassium, iron, and manganese.
These have a high content of nitrates, and they have a significant impact on regulating blood pressure.
The fiber content in 100 grams of beetroot is 2.8 grams.
Broccoli
This is a cruciferous vegetable and is regarded as one of the most nutritious and dense foods. It is filled with nutrients like Vitamin C, Potassium, iron, Vitamin K, and cancer-fighting nutrients.
Lentils
These have a high amount of protein and various other nutrients. For 100 grams of lentil, 7.3 grams of fiber is present.
Some other fiber-rich foods
Split beans: 8.3 grams fiber per 100 grams
Kidney beans: 6.8 grams fiber per 100 grams
Chickpeas: 7.6 grams fiber per 100 grams
Raspberries: 6.5 grams fiber per 100 grams
Strawberries: 2grams fiber per 100 grams
Avocado: 6.7 grams per 100 grams
The bottom line:
Thus, fiber is also essential in the diet as it helps promote weight loss and prevent various diseases.
Intake of 25-35 grams of fiber is recommended. Take a look at the foods mentioned above and include these in your diet to increase fiber intake.
