April 25, 2024

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BENEFITS OF FIBER FOODS

FIBER FOOD
Fiber, also known as roughage, is a term used for plant-based carbohydrates not digested by the small intestine and are directed to the colon. Although it can’t be used as body fuel, still its importance cannot be denied.
Fiber can be split into two categories, i.e., soluble and insoluble fiber. As its name suggests, soluble fiber dissolves easily in water. As the name suggests, soluble fiber easily dissolves in water, while insoluble fiber does not dissolve. Soluble fiber is also known as fermentable fiber, as gut bacteria can metabolize it. Some scientifically proven health benefits of fiber are discussed below.

  • Reduces cholesterol

    • The presence of fiber can help to reduce cholesterol levels. A combination of statins with fiber supplements can reduce the absorption of cholesterol in the body.

  • Promotes good bacteria in the gut

    • Fiber keeps the digestive system healthy by stimulating the intestines. The good bacteria in the gut feed on fiber and produce fatty acids. These fatty acids have multiple health benefits. Hence, a diet rich in fiber ensures a healthy and happy gut.

  • Cures constipation

    • People with chronic constipation should incorporate fiber-rich food into their diet, as fiber keeps health issues like constipation at bay. Fiber has a laxative effect as it draws water into the colon.

  • Prevents colon cancer

    • The cancer of the large intestine is called colon cancer. Usually, it affects older adults, and its symptoms include a change in bowel movements, like persistent constipation or diarrhea. Eating a fiber-rich diet along with exercising can reduce the risk of colon cancer.

  • Maintains a healthy weight

    • Eating fiber meals makes a person feel fuller for longer due to slow digestion. Hence, appetite is reduced, leading to shedding extra pounds. Not only does it can help to shed pounds, but it also prevents unwanted pounds from getting back. A diet rich in soluble fiber resists fat gain.

  • Antidiabetic

    • Fiber foods can help to maintain consistent sugar levels in the blood, as fiber foods take longer to break down. Hence, absorption of sugar is slowed.

  • Reduces risk of cardiovascular disease

    • High levels of (LDL) cholesterol are associated with heart disease. An excellent fiber capability is to absorb excess cholesterol from the system—eliminating bad cholesterol results in the prevention of clogged arteries and improved heart health.

    For every 1000 calorie intake per day, 14 grams of fiber should be consumed, as recommended by the Academy of Nutrition and Dietetics. In other words, daily fiber intake should be 25 grams for women and 38 grams for men, as suggested by health authorities. Some fruits and vegetables rich in fiber are listed below, along with their fiber content.

    Recommended Fiber intake

  • Strawberries

    • Strawberries are delicious and full of nutrients like manganese, vitamin C, and powerful antioxidants. One cup of fresh strawberries contains 3 grams of fiber. Strawberries can be consumed fresh or in the form of a strawberry smoothie.

  • Apples

    • Apples are one of the fiber-rich, satisfying, and tasty fruits one can eat. A medium-sized, raw apple has 4.4 grams of fiber.

  • Avocados

    • Avocado is a fruit full of healthy fats and nutrients like potassium, magnesium, and some vitamins. This unique fruit has numerous health benefits. As far as fiber concentration is concerned, 1 cup of raw avocado has 10 grams of fiber.

  • Pears

    • Pear is a nutritious fruit full of fiber. Each 100 gm serving consists of about 3.1 grams of fiber.

  • Raspberries

    • Berries have a strong flavor and are loaded with manganese and some vitamins. The fiber content in 100 grams of raspberries is 6.5 grams.

  • Bananas

    • Bananas are a rich source of potassium. One medium-sized banana contains 3.1 grams of fiber.

  • Carrots

    • Carrot is a root vegetable with high nutritional value. It consists of beta-carotene, vitamin K, vitamin B6, and manganese. To incorporate carrots into the daily diet, soups are a great option.

  • Peas

    • Green peas are a rich source of fiber.

  • Brocolli

    • Brocolli is a vegetable containing essential vitamins like vitamin C and several minerals, including potassium and manganese. Compared with other vegetables, the protein content in broccoli is much higher.

  • Beets

    • Beetroot is a vegetable with high iron content. An easy way to incorporate beans in daily life is eating beet salads. Sources of fiber other than fruits and vegetables include wholegrain cereals, lentils, legumes, and beans.

  • Barley

    • Barley is a high fiber grain, and including 2 cups of barley in daily diet can fulfill fiber requirements.

  • Oats

    • Oats contain soluble fiber, i.e., beta-glucan. Oats are a rich source of minerals and can be consumed in the form of muffins and cookies.

  • Quinoa

    • Quinoa cereal is extremely popular among diet-conscious people. It is a rich source of fiber and contains magnesium, zinc, and iron.

  • Popcorns

    • Popcorns, also known as the “king of snack foods,” are high in fiber. Various herbs and spices can be sprinkled to enhance flavor

  • Chickpeas

    • A delicious and famous recipe for chickpeas is hummus, a spread that can be slathered on toast and salads.

  • Beans

    • Beans such as kidney beans and soybeans are an excellent source of fiber.

  • Lentils

    • Lentils are rich in proteins and contain a high amount of fiber.
    Nuts and seeds like walnuts, pistachios, sunflower seeds, flax seeds, and pumpkin seeds are loaded with fiber. A few of them are discussed.

  • Almonds

    • Almonds contain several healthy fats, manganese, and magnesium. A healthier way to consume is almond flour and almond oil.

  • Chia Seeds

    • These seeds are prevalent among the health-conscious community. They are loaded with calcium, phosphorus, and magnesium. A 100 grams portion of chia seeds contains 34.4 grams of fiber.

  • Bottom Line

    • Although fiber has impressive health benefits, yet a diet rich in fiber may cause stomach discomfort and flatulence in some people. However, these symptoms tend to eradicate as the body gets used to changes in diet. Also, water intake must be increased while consuming fiber-rich foods to avoid issues like bloating and gas.

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    ABOUT THE AUTHOR

    AUTHOR KSENIA SOBCHAK

    KSENIA SOBCHAK

    Cosmetologist/Dermatologist, Clinical
    Nutritionist – Central Saint Martins, BA (HONS)

    See author's posts

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