10 high fiber foods you should eat to maintain overall health. There are two types
• Soluble (dissolves in water and also absorbs water)
• Insoluble (doesn’t dissolves in water and remains unchanged)
Let discuss about foods either soluble or insoluble
Popcorn is high in fiber, which is essential for digestive health. It is a whole grain and help to promote regular bowel movement.
Here is one thing important, don’t microwave the pack of popcorn. It may cause severe health problems like cancer and can damage lungs. The reason is microwave contains couple of chemicals and packing contains germs, which is risky for health.
Popcorn is high in insoluble fiber, may cause distension, it is better to choose soluble foods. Popcorn is also called the King of Snack Foods.
Apple is a good source if fiber. It also depends upon apple size. A medium-sized apple contains 5 grams of fiber in it.
We heard a lot that “An Apple A Day Keeps the Doctor Away”, because it fulfill the requirements of fiber in the body.
Apple is a good source of both soluble and insoluble. As apple pectin is soluble and it gives number of health benefits. For example, it improves gut function and lower the risk of heart disease.
Potatoes are rich in fiber. When we talk about the types of potatoes then Russet Potatoes are rich in fiber as compared to White Potatoes. Russet Potatoes supports healthy blood and magnesium, these are a
good source of iron.
If we look at number of grams in a single potato, it depends upon its size. A medium-sized potato contains about 4 grams in it.
Berries are not only rich in fiber but also rich in vitamins and antioxidants polyphenols which protect cells from free radical damage. When you eat berries, it helps to fight against many chronic diseases.
Mostly we eat blue and blackberries, both are a good source of soluble and slows down the movement of food in digestive system. Moreover, it also reduces hunger.
Blue and Blackberries contains about 10.2 to 14.5 grams of carbs, out of which 2.4 to 5.3 is fiber.
Avocados are high in fiber and contain about 10 grams in a single cup. These are healthy fats and can be used in toast, salad, eggs and also suitable with many other foods.
Avocados contain both soluble and insoluble dietary fibers. Fresh avocado Ettinger contains approximately 25% soluble and 75% insoluble.
As we discussed that avocados are rich in both soluble and insoluble and both of these helps to relieve constipation.
Daily consumption of avocado also lower the risk of heart disease. We should eat an average of 1 to 3.7 avocados on daily basis.
6. Whole Grains
Most of the whole grains are high in fiber. You must eat cereal in the breakfast as it contains 3 grams of fiber. Further, add fruits to your breakfast, so the requirement of 38 grams may get fulfilled.
It helps to lower cholesterol level, prevents constipation, and improve digestion process. Consider a sandwich or a whole grain bread for lunch, because it prevents from heart disease and type 2 diabetes.
Whole grains contains both soluble and insoluble.
7. Dried Fruits
Dried fruits such as fig, prunes, and dates has fiber and fig contain a high amount as compare to other dried fruit.
It contains 7.3 grams in 1\2 cups. Dried fruits are also rich in vitamins and minerals. It is high in antioxidants, which is very benefical for health.
Dried fruits are soluble, but it also fulfills requirements of insoluble fiber, which maintains sugar level.
8. Nuts and Seeds
Nuts and seeds are rich in fiber include sunflower seeds, squash seeds, pine nuts, almonds, and many more. These are a great source of healthy nutrients like proteins, vitamins, and minerals.
Nuts and seeds lower the risk of heart disease and support immune system. These are both soluble and insoluble. Cauliflower, beans, etc, are insoluble fiber. Barley, peas, etc are good source of soluble.
Beans are a good source of fiber, which protects us from heart diseases, blood pressure, cholesterol, and many other diseases.
Beans can be easily eaten on daily basis, but should be careful and must know how much body needs on daily basis. One cup of navy beans contains 19 grams and black beans contain 15 grams of fiber in it.
It gives you plenty of time to absorb nutrients.
Many vegetables contain high fiber and Broccoli is one of them, which grows well in the cool season. It has been studied that 5 grams of fiber supports the bacteria in the gut, helps you to stay healthy and fit.
These bacteria produce beneficial butyrate and acetate. If there are 100 grams of fiber in Broccoli, then half of it is soluble.