What Is Fiber?
Dietary Fiber is an essential nutrient for our diet. High Fiber diet helps to lower the risk of some cancers, heart disease, kidney stones, obesity and irritable bowel syndrome. Foods high in Fiber help to shift the balance of bacteria, while decreasing the unhealthy bacteria that can be the root of some digestive problems. It’s is important to know that Fiber only occurs in fruits, vegetables, and grains.
Diets high in Fiber may reduce the risk of obesity, heart disease, and diabetes. Along with Fiber is responsible for quickly moving foods through the digestive track, helping it functions optimally. Without Fiber our digestive track suffers, we can develop high cholesterol that may lead to heart disease and inflammation may increase in the body.
What Fiber Works For Our Body?
Fiber helps a lot to regulate bowel functions. It reduces the high cholesterol and triglycerides. In addition, it strengthens the colon walls, helps in weight loss, management of blood sugar levels. Dietary Fiber intake may prevent insulin resistance and disease. In addition, a recent study found that women who eat a high Fiber diet (38-77 grams per day ) had a greater than 20% reduction in risk for developing Ovarian cancer.
How Much Fiber Should Take Per Day?
Recommended Fiber for women is 25 grams and for men 35-40 grams per day.
Around 8-10 grams Fiber should take per meal a day.
Top 10 High Fiber Foods
Avocados have 10.5 grams of Fiber per cup (sliced)
More nutrients – Vitamin C, Vitamin E, Vitamin B6, Vitamin K, potassium, Folate.
2 – Asian Pears
Asian Pears have 9.9 grams of Fiber per medium fruit with skin on.
More Nutrients – Vitamin C, Vitamin K, Omega 6 fatty acids and Potassium.
3 – Berries
a- Raspberry :- It has 8 grams of Fiber per cup.
Its more Nutrients are Vitamin A, Vitamin C, Vitamin E, Vitamin K and Folate.
a- Blackberry :- It has 7.6 grams of Fiber per cup.
Its more Nutrients are Vitamin C, Vitamin K, Omega 6 fatty acids, Potassium, Magnesium, Manganese.
Blackberries are high in Vitamin K that is associated with boasting of bone density and Raspberry’s high manganese levels helps to support healthy bone, skin and blood sugar levels.
4 – Coconut
Coconuts have 7.2 grams of Fiber per cup (crush )
More Nutrients – Manganese, Omega – 6 fatty acids, Folate and Selenium.
5 – Figs
Figs have 14.6 grams of Fiber in 1 cup dried Figs.
More Nutrients – Pantothenic acid, Potassium, Manganese, Copper.
Dried Figs and fresh Figs are a great source of Fiber.
6 – Peas
Peas have 8.6 grams of Fiber per cup (cooked).
More Nutrients – Vitamin C, Vitamin K, B6, Thiamin, Manganese, Folate, Vitamin A and Protein.
7 – Okra
Okra has 8.2 grams of Fiber per cup.
More Nutrients – Vitamin A, Vitamin C, Vitamin K, Thiamin, Niacin, Calcium, Iron, Zinc, Phosphorus Riboflavin and Protein.
9 – Acorn Squash
Acorn Squash has 9 grams of Fiber per cup (baked).
More Nutrients – Vitamin C, Vitamin A, B6, Folate, potassium, Thiamin, Manganese and Magnesium.
10 – Black Beans
Black Beans have 12.2 grams of Fiber per cup.
More Nutrients – Manganese, Phosphorus, Folate, Magnesium, Thiamin and Protein.