High fiber foods: Benefits and foods to eat

Rose Stella

Throughout the years, high-fiber foods help to achieve good health. To keep us away from diseases, we must include high-fiber foods in our daily meal plans.

Dietary fiber is a kind of carbohydrate that cannot be digested in the small intestine. It reaches the large intestine or the colon and is widely known to help prevent or relieve constipation.

Aside from this, consuming high-fiber foods have more outstanding health benefits.

Helps reduce the risk of heart diseases – According to a study conducted, consuming the highest amounts of dietary fiber intake can significantly reduce their incidence and mortality from cardiovascular disease.

Furthermore, dietary fibers reduce total serum and low-density lipoprotein cholesterol concentrations between 9.3 to 14.7 mg/dL and 10.8 to 13.5 mg/dL, respectively.

• Aides weight loss - Increasing fiber intake helps to lose weight. Study shows that people who consumed 30 grams of fiber per day lost consequential amount of weight. Eating fiber-rich foods helps reduce calories intakes and makes one feel full despite eating less amount of food.

• Regulates bowel movement - Fiber helps adjust stool sizes to aid in the faster passage from the body. It softens the hard ones and solidifies the watery stools.

• Lessen Type 2 Diabetes Risk - Fiber keeps blood sugar levels stable and lessens cravings for sweet unhealthy foods that may cause Type 2 diabetes.

• Lower cancer risk - Eating 30 grams of fiber each day lowers cancer risk. According to AICR report, each 10-gram increase of consuming fiber is connected to a 7 percent lower risk of colorectal cancer.

With innumerable benefits of having fiber-rich foods in our diet, it is good to know some examples of high-fiber-rich foods.

High fiber foods

1. Avocado

Avocado is widely known for its healthy fats but it also contains a good amount of fiber. In fact, according to USDA a half of one avocado has about 5 grams of fiber. This can be a good partner for your favorite toast or an ingredient to your smoothie.

1. Chia seeds

Chia seeds are tiny black seeds. This seed contains magnesium, phosphorous, calcium, and fiber. It is one of the best sources of fiber, it contains 9.75 grams per ounce of dried chia seeds or 34.4 grams per 100 grams. It's very easy to mix in your daily meal plans like adding it to your favorite smoothies or even tea!

1. Strawberries

Strawberries are bright red in color fruit with juicy texture and sweetness. Interestingly, they're also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, powerful antioxidants, and fiber. It contains 3 grams in 1 cup of fresh strawberries or 2 grams per 100 grams.

1. Oats

Oats are the most go-to food for health-conscious people. They're very high in vitamins, minerals, and antioxidants. It contains 16.5 grams per cup of raw oats or 10.1 grams per 100 grams. Oats are best for different breakfast ideas.

1. Beans

Beans are the first thing that pops into people's minds when it comes to high-fiber foods. A half-cup of beans contains 7 grams of fiber. They can be a good companion to your salads, soups, and salsas.

There are a bunch of fruits and vegetables out there that are high in fiber. These are just some of them. In conclusion, eating fiber-rich foods is indeed advantageous for us especially with high intakes of water.