High fibre foods you should eat

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By VERA AWUAH –

honnyveea3@gmail.com

Fiber is a blanket term that applies to any type of carbohydrates that your body can’t digest. Fiber is incredibly important as it leaves your stomach undigested and ends up in your Colon, where it feeds friendly gut bacteria, leading to various health benefits.         

Even though the body doesn’t use fiber for fuel like carbohydrates, it is very valuable to your overall health; certain types of fiber promote weight loss, lower blood sugar levels and fight constipation.                     

The Nutrition and Dietetics Board recommends that consuming about 14grams of fiber for every 1000 calories you consume daily. This translates to roughly 24grams of Fiber for women and 38grams for Men.

Unfortunately, an estimated 95percent of many adults and children don’t meet the recommended daily fiber intake. The average daily fiber intake is estimated to be 16.2grams. Fortunately, increasing your Fiber intake is relatively easy: simply integrate high fiber food foods into your diet. 

Dietary fiber can offer the following benefits:

1) Reduces cholesterol levels: fiber’s presence in the digestive tract can help reduce the body cholesterol absorption. This is especially true if you take statins, which are medication to lower cholesterol.

2) Promotes a healthy weight: high fiber foods like fruits and vegetables tend to be lower in calories. They slow digestion in the stomach to help you feel fuller for longer. The high fiber adds bulk to the digestive tract and stimulates the intestines so, those who struggle with constipation or generally sluggish digestive tract may wish to add more fiber to their diet.

3) Promotes blood sugar control:

It can take you longer to break down high fiber foods and this helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes. Fiber offer many health benefits, but it’s important to incorporate fiber-containing foods gradually over the course of a few days to avoid adverse effects, such as bloating and gas. Drinking plenty of water while you up your Fiber intake may also help keep these symptoms at bay.                                           

Here are six high fiber foods that are both healthy and satisfying:

Pears (3.1 grams): pear is a popular fruit that’s both tasty and nutritious. It’s one of the best fruits sources of fiber; the fiber content is 5.5grams in a medium-sized raw pear or 3.1grams per 100grams.                   

 Apples (2.4grams): apples are among the tastiest and most satisfying fruits you can eat, they are also relatively high in fiber. The fiber content in apple is 4.4grams per 100grams.

Carrots (2.8 grams): Carrots is a root vegetable, that’s tasty, crunchy, and highly nutritious. It’s high in vitamin K, vitamin B6, magnesium and beta carotene (an antioxidant that gets turned into vitamins A in your body). The fiber content is 3.6grams in 1cup of raw carrots or 2.8 grams per 100grams.     

Kidney Beans (6.8 grams) kidney beans are a popular type of legume. Like the other legumes, they’re loaded with plant based protein and various nutrients. The fiber content is 12.2grms per cup of cooked beans, or 6.8 per 100grams.                           

Quinoa (2.8grms) Quinoa is a pseudo-ceroul that has become incredibly popular among health conscious people in the last few years. It is loaded with many nutrients, including protein, magnesium, Iron, zinc, potassium, and antioxidants, to name a few. Fiber content is 5.2 grams per cup of cooked quinoa, 2.8per 100 grams.   

Almonds (13.3grams) Almonds are a popular type of treenut, they are very high in many nutrients including healthy fats, vitamin E, magnesium, and manganese. Almonds can also be made into almond flour for baking with a dose of extra nutrients. The fiber content in almonds is 4 grams per 3 table spoons, or 13.3grms per 100 grams.           

Try adding some of these foods to your diet daily to easily increase your fiber intake.

Happy Healthy Eating!

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