What is fiber?

Fiber foods into your daily routine diet help you to lose wieght and many other things. Fiber is a naturally occurring nutrient found in fruits and vegetables such as: brown rice, flax seeds, oat bran, nuts like almond and walnut, and legumes like black beans. Dietary fiber is the part of plant-based food, which cannot be fully digested by most human digestive enzymes, making them less fattening. Some sources of fibre, such as brown rice and whole-wheat bread, contain a large amount of dietary fiber but can be rather expensive so most people stick to vegetables and fruits for fiber.

Fiber can make up about half of the foods you eat. If you take a look at the food pyramid, it is obvious that you should include a good amount of fiber in your diet.

Fiber is beneficial in several ways:

  • It can lower blood pressure, helps the digestive system, and increases the absorption of iron, calcium, magnesium, and zinc.
  • It has also been linked to weight loss, thus making it a very good addition to a healthy diet.
Fiber Foods

In order to get the maximum amount of fiber from food, try to eat whole grains such as oats, brown rice, and whole-wheat bread, and add them to your favourite dishes or snacks. Avoid drinking beverages that contain caffeine, like tea and coffee, since they increase the amount of sugar and fat in your blood. Eating high Fiber foods, like apples and pears, and vegetables like carrots and broccoli will help you lose weight and keep it off.

Top 15 High rich fiber foods

1. Black beans

It contains antioxidants that help in fighting free radicals in our bodies, which are very harmful to health. They also help to prevent the onset of colon cancer, as well as other types of cancers. Free radical damage to our bodies can occur through many different things, including smoking and drinking alcohol, so eating a diet rich in antioxidants and sources of fiber is one way to avoid this type of damage. These antioxidants can also help improve the health of your liver and kidneys, and improve the overall functioning of your body.

2. Raspberries

The raspberry is a sweet-fruited berry from the Rose family, the category in which the strawberry falls into. The raspberry is the sweetest of the red berries, and also the most tart. The raspberry is about an inch long and is very popular as a high fiber snacks food. Because it is sweet, it can be used as a dessert fruit or added to pies and other desserts. In addition to being a source of calcium, potassium, iron, thiamine, niacin, phosphorus and vitamins A, C, K, E and C, the raspberry also has many other properties, including anti-cancer activity.

3. Chia seeds

Chia seeds can be used in a number of ways. They are eaten as snacks, they can be eaten raw or used as a delicious drink by chewing on them or boiling them into a drink. Chia seeds have many health benefits and are a high fiber snacks, source of protein, which will help boost your metabolism to burn fat faster. They have a high amount of carbohydrates, which is needed to support your body’s use of stored energy, and they also contain protein and vitamins, minerals and best fiber foods. Chia seed is also a rich source of Omega 3 fats, which are essential to good health.

Fiber Foods

4. Broccoli

Broccoli is a beautiful green vegetable in the cabbage family that has large flowers and stems that are eaten raw as a vegetable, or in salads. In addition to its delicious broccoli soups, broccoli can be steamed, boiled, fried, and even grilled. It is also known as a best sources of fiber, a powerful antioxidant, and studies have found that it can help to reduce the risk of certain types of cancers.

5. Sweet potatoes

The sweet potato or commonly known as sweet potato or sweet ligo is a dicotyledonous perennial plant belonging to the morning glory or bindweed family, Cucurbitacea.  It is fiber rich foods, vitamins, and minerals. Sweet potatoes also help people who suffer from diabetes. They are also known to have anti-cancer properties. The sweet potatoes also have a good source of calcium, iron, phosphorus, potassium, magnesium, manganese, zinc, selenium, phosphorus, thiamine, niacin, and vitamin A.

6. Apples

Apples are one of the best foods that you can eat to help maintain your health. The main nutrients that you get from eating an apple include vitamin C and vitamin A. Apples also provide your body with sources of  fiber foods, which helps keep your digestive system running smoothly. Fruits like apples also have an important role in protecting your heart. They are one of the fruits that help improve blood circulation. This is important in preventing cardiovascular disease.

7. Avocado

Avocado is one of those healthy fruits that not only can help you look and feel younger, but also provide a great source of essential nutrients such as Vitamin A. This food is rich in vitamins A and D, with Vitamin D being particularly important as it helps reduce the incidence of prostate cancer, heart disease, and high cholesterol. Because of its high levels of vitamin A, it is also good for improving the health of your eyes and skin as well.

8. Quinoa

Quinoa’s leaves are narrow, oval-shaped, and gray with a flat top and an arboric base. Because of its many health benefits, quinoa has become a big part of many people’s diets. But before it’s used in meals, it must be cooked. A high-water content can make quinoa difficult to digest when raw, so boiling is sometimes recommended. It can be eaten by itself, but it tastes best when mixed with other grains or seeds.

9. Lentils

Lentils are one of the oldest legumes, dating back to India. Lentils are also excellent sources of fiber foods and other health benefits. The fiber content helps you feel fuller for longer, especially if you eat a lot of high fiber fruits and vegetables. Folic acid, another important nutrient, is present in many foods, but most of it is found only in green leafy vegetables and dark green leafy vegetables, such as spinach and kale. This makes lentils a great addition to your diet, especially those who are trying to lose weight.

10. Split peas

Split peas, also called Indian peas or African peas, are a culinary or agricultural preparation consisting of the split, dry and peeled seeds of Pisum sativum, otherwise known as the common pea. It’s a good source of carbohydrates, which may help prevent heart disease, and is a good source of protein, a mineral, and Vitamin B complex. As with any food supplements, however, it’s important to follow the directions to a tee in order to obtain the most out of them. Avoid overcooking, and never leave a pod sitting on the stove for too long.

11. Blackberries

Blackberries are eaten as delicious jams, pies, chutneys, juices, and even wine. Blackberries are considered a good source of anthocyanins are a kind of pigment that can be found in other berries. Some fruits, such as blueberries, contain more anthocyanins than others. Some research suggests that the anthocyanins may help protect against certain types of cancers, but much more research needs to be done to confirm this. Also, the blackberries themselves contain a lot of antioxidants, which may help prevent some cancers.

12. Artichokes

Artichokes come in all shapes, sizes and colours. Artichokes are not only rich in nutritional value but are also known for their culinary properties as well. They can be eaten raw or cooked and make a good alternative to spinach. Some people eat them as a salad dresser while others add them to soups, stews and curries for a great taste.

13. Oatmeal

Oatmeal, or ground oats, is a popular and nutritious food which has a number of health benefits. oatmeal comes from milled oat cereals. Some examples of commercially available Oats meals are rolled oats, corn flakes, and white wheat. In addition, there are several recipes for various recipes such as oatmeal cookies, omelets, and pancake mix. Most oatmeal cookies and omelets contain both ground and flaked grains. Pancake mix is prepared from rolled or milled cereal flakes and contains no oats.

14. Whole wheat bread

Whole wheat bread is usually a healthy type of bread produced using either partly or completely unrefined wheat grains, such as whole wheat flour and whole wheat. It’s one type of white bread. Some people use it for its health benefits as well as the fact that it can be baked in the oven without making it too dense.

If you’re used to eating white bread that’s been heavily processed, then whole wheat may not be for you. You’ll be missing out on all of those vitamins and nutrients that are found in whole wheat.

15. Brussels sprouts

It provides a source of food for people that did not have access to the meat. It has many health benefits and is one of the most nutritious vegetables available. There is no specific amount of insoluble fiber foods in a serving of Brussels Sprouts, although a minimum of thirty grams is required to be classified as a high fiber foods. The leaf of this vegetable is rich in essential fatty acids and can help prevent many diseases including arthritis and heart disease. 

These nutrients are also essential in reducing the risk of colon cancer, which is very common among people who consume this type of vegetable. Because of its high level of nutrients, Brussels Sprouts is a very popular choice for those who are trying to lose weight.

How to get more fibre into your diet?

Fibre supplements are now widely available as more people become aware that they can get more fibre into their diets by eating high fiber fruits and vegetables and less processed foods. Most people need to eat less refined sugars and consume more fibrous food in their diet to make up for the lack of fiber.

Fiber Foods

A recent government report released in July this year states that dietary fibre should rise to 30 grams per day, and as a matter of fact this is the recommended amount in many dietary guidelines, especially for pregnant women. But how do you know what foods to include in your diet? If you are like many people, there are certain high fiber fruits and vegetables that you can eat as well as foods that contain little fibre at all, like white bread and dried cereals. It is important to stay away from processed food, as this has many ingredients that could add to your dietary intake.For those that are not eating a very healthy diet, there are a few simple ways to increase fibre in your diet without adding many extra ingredients. Some fruits are naturally rich in fibre, such as apples and carrots. Other fruit with high levels of fibre include raisins and cranberries. Adding some flaxseed oil to your daily diet can help, too.