12 Fiber Rich Foods You Should Eat to Stay Healthy

Fibers are essentially important for the proper functioning of our body. They are plant-based nutrients, also known as roughage or bulk. These nutrients pass down from your stomach undigested into your colon and keep your stomach clean and healthy. They help to prevent certain ailments, such as stroke, diabetes, and heart disease. In addition, they also help improve skin health and aid in weight management. 

There are two types of fibers that the human body needs - 

• Insoluble Fibers - As the name suggests, they do not dissolve in water, which helps prevent constipation and regulates intestinal regularity. 
• Soluble Fibers - They dissolve in water and help regulate blood sugar levels and reduce cholesterol.       

But getting fiber in your diet might seem difficult - as to get the fiber, you mostly have to eat vegetables. Here, we have included 12 high-fiber food items that you can incorporate in your regular diet - and make your health journey more interesting. Incorporate high-fiber food in your diet, such as food, snacks, smoothies, etc. Start it slowly and then increase the intake over time, as your body needs time to adjust to fiber (if you are starting your health journey).  

12 High Fiber Foods You Should Eat

We don't seem to be getting enough fiber, which is a crucial nutrient. Fortunately, increasing your fiber intake is simple with these 12 foods high in fiber. To lower the chance of stomach distress, if you're not used to consuming a lot of fiber, gradually incorporate it into your diet. 

Here are 12 foods that contain fiber: 

• Grains 
  • Quinoa - Quinoa is rich in fiber (2.8 grams) which helps prevent digestive conditions. Moreover, it also helps lessen the risk of intestinal cancer,  manage weight , and keep you full. You can add quinoa to your weekly dinner routine or make some delicious treat for breakfast.
  • Barley - Barley is a very healthy grain, which means it is full of vitamins, minerals, and other beneficial plant compounds. Above all, it is rich in fiber - making it best for your gut health. Barley has 17.3 grams of fiber, which promotes better digestion and reduces cravings. Barley is better known for its soluble fiber known as beta glucan. Thus making it the best on the high-fiber foods list. 
  • Oats - Oats have the largest proportion of soluble fiber - known as beta glucan. The water solubility of beta glucanhelps control blood sugar by slowing down digestion and helps people with diabetes achieve better glycemic control. Oats have 4 grams of fiber. 
• Vegetables 
  • Carrots - Carrots are rich in carotene and soluble fibers. Moreover, they are a good source of vitamin K1, potassium, and antioxidants. Due to their high nutritional value, they are known to reduce the risk of heart health and reduce cholesterol levels. They feed good bacteria in our body and improve overall health. Carrots have a whopping 2.7 grams of fiber. So, 1-2 carrots per day can complete your dietary requirement. 
  • Artichoke - Artichoke is high in fiber (5.4 grams), antioxidants, and other nutrients. In addition, this vegetable contains luteolin - an antioxidant that prevents the formation of cholesterol. 
  • Green Peas - Green peas have fiber, iron, vitamin C and K. They keep the good bacteria fed and prevent bad bacteria from multiplying. This reduces certain gastrointestinal conditions such as colon cancer and irritable bowel syndrome. They have 8.3 grams of fiber per 100 grams. Green peas is one of the best fiber rich vegetables. 
  • Brussel Sprouts - Brussel sprouts are mini cabbages that can be boiled, fried, or can be eaten raw as salad. They are full of vitamin K, folate, and fiber, as well as, are rich in antioxidants that keep cancer at bay. They have 3.8 grams of fiber - hence it is a healthy fiber food. 
• Fruits
  • Berries - Berries are known for their antioxidants, but they are full of fibers, too. Some of the berries you can add in your diet are  strawberries (2.0 grams), blackberries (5.3 grams), raspberries (6.5 grams), etc.
  • Apples - Apples are high in soluble fiber called pectin. There are about 4 grams of fiber in an apple, which is helpful in protecting arteries and lowering cholesterol. 
  • Avocado - Avocados are creamy and full of rich nutrients, known for their health benefits. They are loaded with minerals, antioxidants, and magnesium - thus, they make the best fiber rich fruit. They have 14 grams of fiber, making it best to eat one avocado a day. 
• Legumes 
  • Lentils - Lentils are the best source of fiber, in addition to other important nutrients, including protein. 
  • Beans - Beans, such as kidney beans and soybeans are filled with fiber. There are 9 grams of fibers in a half-cup serving of shelled edamame. 

Benefits of Fiber

The benefits of dietary fiber include the following:

• Consuming fiber in the digestive tract might help the body absorb less cholesterol, particularly if you use psyllium fiber supplements in addition to statins.
• Foods high in fiber, such as fruits and vegetables, typically have less calories. In order to help you feel fuller for longer, fiber can also slow down digestion.
• Fiber can facilitate faster digestion and help avoid constipation. Since your body cannot digest insoluble fiber, it adds volume to the digestive tract. The intestines are stimulated by this.
• High-fiber diets take longer for the body to digest, allowing glucose to enter the bloodstream more gradually. This aids in preserving more steady blood sugar levels.
• Consuming adequate fiber may help shield against some malignancies, such as colon cancer. One explanation could be the antioxidant qualities of specific fibers, like the pectin found in apples.
• When including more high-fiber foods in your diet, do it gradually over a few days, and remember to stay hydrated. This may lessen the likelihood of negative side effects like gas and bloating.

Conclusion

Fiber is an important nutrient that must never be understated. It may help in weight loss, reduce blood sugar, and reduce constipation. Doctors usually recommend to take 25 grams of fiber everyday (for women), and 38 grams for men. Eating fibers does not have to be challenging and boring. There are several recipes you can try - whether you are trying to include vegetables or legumes into your diet - you can make some adjustments to the recipe and try something new everyday. So, if you are aiming to get a healthy lifestyle, try including fiber-rich food in your diet.