Food High In FiberFiber Rich Foods Offer Miraculous Benefits
An apple a day keeps the doctor away—this saying is true for all food high in fiber. Foods with fiber, more than 5 grams per serving, are in the list of high fiber foods. High fiber fruit is much in demand!
What Do We Mean By Foods With Fiber?
Food high in fiber is loaded with benefits—weight loss, lowering of bad cholesterol, prevention of constipation, cutting down the risk of diabetes and heart disease, and many more.
A diet comprised of food high in fiber, when coupled with adequate fluid intake, smoothes bowel movement through the body. In order to take advantage of all the prescribed benefits of foods with fiber, we need to address a few vital concerns first.
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What Is Fiber?
Dietary fiber is plant fiber; it is actually like a plant skeleton as it provides shape to the plant body. But, though high fiber fruit and other food stuffs are beneficial, humans cannot digest plant fiber.
The plant fiber that we eat passes directly through the small intestine into the colon and out of the body. This is how it acts as a colon cleanser and regulates bowel movement.
Food High in Fiber
Here’s a list of high fiber foods that are healthy and tasty:
- High Fiber Fruit
Raspberries, blackberries, strawberries, pears with skin, apples with skin, figs, bananas, oranges, mangoes, and dried fruits, like apricots, dates, prunes and raisins.
Fruit skins are fiber-rich sources. Hence, for fruits that have edible skins such as apples and pears, it is advisable to eat them with skins on rather than peeling. In oranges, the white pith is rich in fiber.
Regular intake of high fiber fruit will boost your body’s natural immunity manifold and also assist in weight loss by causing fat to burn!
- Grain Products
Whole grain breads, buns, bagels, muffins, oat bran, whole wheat pastas, and whole grains, such as barley, popcorn, corn, and brown rice.
Broccoli, spinach, carrots, onions, potatoes, beans, such as kidney beans, lima beans, black-eyed beans, chick peas, and lentils. Check out the benefits and how to make Spinach Juice and Carrot Juicing.
Almonds, soynuts, and whole flaxseeds.
Can Juice Provide Fiber?
Juicing for good health is a smart option. Though juice has less fiber as compared to whole food, it can be a daunting task to get kids to eat enough foods high in fiber!
That’s where fiber juice comes to your rescue. Fiber juice is infused with 10 grams of soluble dietary fiber in every 8 ounces. These juices can be taken by adults too! Depending on your age and recommended daily fiber intake, you can decide on the juice to be consumed.
Studies have shown that soluble dietary fiber assists in lowering serum cholesterol. These juices are natural, provide an effective means of convenient, on-the-go nutrition, come in delicious, natural fruit flavors, and have minimal added sugar.
When juicing fruits at home, do not throw away the pulp, as it is fiber rich. Have juice with pulp to derive maximum benefit.
What are the Ways to Boost Daily Fiber Intake?
Cut back on your intake of refined foods, such as enriched flour, as their fiber-containing parts have been removed. This is not food that is healthy.
In between meals, snack on a delicious fresh juice or dried fruits, such as apricots, figs, prunes, and raisins.
Fresh fruits are known to contain more fiber than canned fruit. This is because fiber is removed in processing the latter.
Increase your intake of yogurt. You may try a yogurt smoothie with fresh fruits or the pulp from your juice to add variety.
Learn more about making healthy smoothies in How to Make a Smoothie and Healthy Smoothie Recipes
Cut down intake of white bread and white rice. Switch to brown bread, brown rice, multigrain bread, and multigrain biscuits. White foods have had the fiber processed out of them, hence they cause constipation.
For breakfast, choose food high in fiber like high-fiber cereal, such as oat cereal, oatmeal, and barley.
If you are one of those who despise high-fiber cereal because of their unpalatable tastes, try mixing a couple of tablespoons of all bran or psyllium husks with your favorite cereal to boost the fiber content.
Try to include food high in fiber, like grains, nuts, fresh fruits, and vegetables, in your regular diet to maximize the intake of dietary fiber and get its miraculous benefits. If your diet only revolves around meat, eggs, and dairy products, you are not eating enough fiber.
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