While putting the flame on in the kitchen, do you know what foods are high in fiber?
Just like Namak or common salt is important for your health to keep itself balanced. Fiber too shares the same dedication and value to be included in your routine. ‘Dietary Fiber’ is largely found in fruits, vegetables, legumes, whole grains (wheat bran) and is highly recommended by doctors to people who suffer from chronic diseases like constipation, weight gain, blood sugar fluctuation, diet-related nausea, and tiredness. Also, by paying heed to the crises, you need to keep yourself fit and well fibrous to fight against all the odds. Now, as you head to your kitchen and find your fiber-rich food. We must suggest ‘what foods are high in fiber’?
Foods like beans (Chole, Rajma), oranges, avocados, nuts, and seeds, popcorn, and not to forget the universal solvent behind- Water. This is the ultimate solution for everything. If your body has more than 75% of water, you’ll surely not be facing any chronic ailment. Fiber is the simple thing that we all forget to include in our daily intake. With the rush in time, meeting deadlines, sitting endlessly throughout the day, digestion problems, exhaustion, and what not…
But, at the end of the day, we need to eat a balanced diet that has everything to keep ourselves well nutrition and of course happy!
How Fiber is Fabulous?
Why is fiber important? Huh, just like your burgers, pizza, pasta, and other snacks are dear. Not important that Fiber will be in your preferred list but is equally important. Dietary fiber is also called roughage or bulk which includes the parts of the plant’s foods that your body cannot absorb. However, if you say that all the other proteins, carbs, fats, vitamins, minerals are broken down. Then, you are claiming correctly. But, things are a little different with fibers. Fiber isn’t digested by the body. Instead, it passes through the different compartments of your body (i.e. stomach, small intestine, etc) before moving out.
Fiber is of two different types
- Insoluble Fiber: This is simply an undissolved fiber form that just gets passed out through your body by keeping your internal system healthy and well-functioning. Such fiber form is received from vegetables, fruits, nuts, seeds, wheat bran, whole-grain food, and more.
- Soluble Fiber: This is the easiest form of fiber that gets absorbed by your body. It is easy to get dissolve in water and forms gel. An added point stands that this gel slows down the digestion process which further helps to lose weight gain.
Additionally, it is important to add its composition.
So, to satiate your plant fiber interest, it is said that plants are composed of sugar-based polymers (cellulose hemicelluloses) with a blend of lignin and pectin. As these are naturally composed, these are non-breakable by your body and thereby allowed to pass through.
What foods are high in Fiber?
Ok, even we have discussed this before. But, until we do not slate it by keeping experts onboard. You’ll not include it in your diet. We understand that the human psyche needs proof. According to Mayo Clinic, fiber foods intake by women should be 21-25 grams per day, and men should aim for 30-38 grams per day. Additionally, it also adds a long list of fiber foods that needs to get special mention as you sit to gorge.
- Green peans (boiled)
- Broccoli (boiled)
- Potato with skin
- Sweet corn (boiled)
- Carrot (raw)
- Apple (with skin)
- Brown rice (cooked)
- Barley, pearled, cooked
- Bran flakes
- Oatmeal, instant, cooked
- Pop-corn (air-puffed)
- Lentils (boiled)
- Black beans (boiled)
- Baked beans (canned)
Does your meal have an ample amount of Fiber?
As stated by the Institute of Medicine, it shares a dietary chart that explains the amount of fiber intake by men and women with an age bracket 50 years and below and 51 years and above.
Fiber segments manage your weight, pin down cholesterol. Further, it keeps your bowel movement easy and without any pain. Reduces the chances of diabetes and heart diseases. So, if you choose to buy eatable, it will be wise that you check with the fiber intake that the product has. Also, consider having fiber supplements if you still need an extra amount over what you have.
Importance of Fiber to Include in Your Meal?
One of the major benefits of fiber is deal with constipation. You must be remembering the movie ‘Piku’? What was the theme of the story? Yeah, you got it right- Constipation. The story kept on revolving around the protagonist’s father who suffered a severe instance of constipation. And, it is also important to add here that this is not something that happens from poor eating habits. There are cases where it has been found where cases have been prevalent since birth.
Fiber is claimed to absorb a good amount of water. This property helps your body to stay hydrated and keep everything well in function.
Will Fiber Help to Build Immunity?
As we all are drolling for a year now from the impacts of COVID-19 or coronavirus have been gripping people across the globe. Even if you now know ‘what foods are high in fiber?’ It has been important to maintain a healthy diet plan that will include a good proportion of carbohydrates, protein, fats, vitamins, and minerals.
Before answering your query on how does fiber work in the body? It is important to remember, the food that we eat is the storehouse of everything that our body requires. For instance, eating a low-carb diet will help to control high blood sugar and pressure. Additionally, it will also assist in slowing down diabetes and focus protein-rich diet that will again help you to maintain your shape even ‘work from home’ days lasts for this year too…
Additionally, eating supplements that are rich in Omega 3 & 6 fatty acids are options to keep your diet well-maintained and balanced.
Can Fiber help to Lose Weight?
Yes, yes hour-long meetings, less or no movement from the workplace, eating without any strict physical movement, entertaining fried snacks on regular basis will affect somewhere. Now, you won’t be a Bollywood celeb in burning your belly fat even you have green tea in the morning and do not exert any physical changes, and enjoy gorging your favorite oily junk. You need to consider fiber in your diet. It is well-advised to include popcorn as your snacking meal or even makhanas is a healthy option.
Belly fat is an extremely unhealthy way to show yourself how you are spending your day all clasp on a chair in the corner of your house. It also increases the risk of heart diseases, types of diabetes, and other health issues. So, it is better that you wave off your belly fat by including fiber in your diet.
As you already know that fiber is divided into two categories- soluble and insoluble. This differs in how it gets interactive with your body. (well you can scroll above to understand this better).
Eating more soluble fiber will help you to lose belly fat and even prevent future accumulation.
So, the choice is yours!
It is well-advisable to include fiber in your daily meals, be in shape and get ready to face covid-19.
Stay Fit | Stay Clam | Things Will Definitely Soon Be Fine…