Diet, Health

Top 10 Foods High in Fiber

fiber foods graphic

Eating foods high in dietary fiber can do so much more than just keep you regular. Fiber can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer.  Fiber is an important part of your diet, and you might not be eating enough. Here are some of the best foods to buy to up your fiber intake!

Fiber is great for your digestive system, your circulatory system, your heart, your skin and your waistline. Why should you ever skimp on fiber? It’s not just in high-carbs like bread, either. You can still eat healthy and smart and get your daily fiber. Fiber is found in great things like fruits, veggies and beans!

Fiber is a carbohydrate that your body cannot break down and digest, so it goes straight through your system. It’s like a pipe cleaner for your digestive system. It also helps regulate your sugar levels, helping you feel fuller longer and helps balance your blood sugar levels.

Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation and that is found in whole grains, wheat cereals, and vegetables like carrots, celery, and tomatoes.
Soluble fiber does dissolve in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries have had all or most of their fiber removed. White or refined foods such as these have little to no nutritional value.

One way to get a great serving of fiber is to eat fruits whole instead of drinking fruit juice. When you juice fruits and veggies vs blending them into a smoothie, you loose out on all the great and healthy fiber that keeps your glucose levels from spiking! This is why if you want to drink your fruits and veggies, it’s best to blend them instead of juicing them. Get that fiber, yo!

Easy way to be smarter about fiber is to eat whole fresh fruits and choose whole wheat options over white when it comes to carbs.

Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health.

 

 

Food Calories in 100g Amount of Fiber in 100g 100 Calorie Serving Amount of Fiber in 100 Calories
Split Peas (boiled) 118 8.3g 85g 7.1g
Lentils (boiled) 116 7.9g 86g 6.8g
Black Beans 132 8.7g 76g 6.6g
Lima Beans 115 7g 87g 6.1g
Baked Beans (w/ pork) 106 5.5g 94g 5.2g
Artichoke (boiled) 53 8.6g 188g 16.2g
Green Peas (boiled) 78 5.5g 128g 7g
Raspberries 52 6.5g 192g 12.5g
Whole Wheat Spaghetti 124 2.8g 81g 2.3g
Pearled Barley 123 3.8g 81g 3.1g
Nutritional Values from CalorieKing.com
The measurement used is grams for precise measuring and international use.

 

 

 

sources:

http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

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