Dietary fiber or “roughage” is associated with plant-based foods that your body can’t break down. It is a significant part of your diet and essential to keep your digestive system clean and healthy, ease bowel movements, and remove the harmful carcinogens from your body, thus helping maintain your optimal health.
Other health benefits of fiber include reduced cholesterol and blood pressure, lowered risk of stroke, heart diseases and diabetes, and prevention from various gastrointestinal diseases. It is also useful for improving the health of your skin and the management of weight. It may even help in reducing the risk of colon cancer.
Here are some high-fiber foods that you should include in your daily diet to fulfill the amount of fiber you are supposed to take to remain healthy. However, drink plenty of water while increasing your fiber intake to help keep the uneasiness and other symptoms associated with high fiber intake, at bay.
From Fruits And Vegetables
- Avocados- In guacamole, toast, or salads. Eat around three avocados to fulfill your daily recommended fiber intake.
- Apples, strawberries, pears, raspberries, bananas, and oranges- These fruits are quite high in soluble fiber called pectin–containing around 3 to 4 grams of fiber. However, raspberries have the maximum fiber of them all—around 8 grams per cup. Other exotic fruits like guava and mango also contain 9 and 6 grams of fiber, respectively.
- Dark-colored vegetables- Remember that the darker the vegetable, the higher the fiber content, like carrots, broccoli, spinach, beets, Artichokes, asparagus, cauliflower, tomatoes, etc. are fiber-rich.
From Nuts And Seeds
- Flaxseeds- Flaxseed products contain extraordinarily high soluble and insoluble fiber levels, which makes it quite difficult to digest. They are also loaded with healthy fats, vitamins and energy-providing nutrients. It is best to start with minimal amounts to avoid the risk of diarrhoea.
- Other seeds and nuts- A small amount of pumpkin seeds, chia seeds, sunflower seeds, and nuts including pistachios, almonds, and walnuts, contain up to 4 grams of fiber.
From Whole Grains
- Cereals- Not all cereals contain an equal quantity of fiber content. Only a cereal with five or more grams of fiber per serving can be considered a good fiber source.
- Whole grains- Wheat, brown rice, quinoa, barley, oats, whole-grain bread and pasta, and popcorn are all high in fiber.
From Other Foods
- Legumes- Peas, soybeans, lentils, kidney beans, etc. are all loaded with plant-based protein and fiber.
- Dark chocolate– It is one of the most antioxidants, fiber, and nutrient-rich foods on earth.
- Potatoes– Sweet, Russet, and red potatoes—all medium-sized bulbs contain around 3 grams of fiber, including their skin.
Nutrition experts have estimated the daily healthy intake of fiber for optimal health to be around 21 to 38 grams, depending on your age and gender.
Therefore, having a healthy daily containing plenty of diverse nutrients and fiber is the best way to get your body to function at its best.