Dietary fiber is essential for our body and has a vital role to play in keeping our system healthy. Right from promoting weight loss to providing relief from constipation, a diet high in fiber does all. Also, the benefits of fiber-rich foods are many: helps ease bowel movements, lower cholesterol levels, reduce the risks of heart diseases, managing hypertension are a few to mention.
Soluble and insoluble fiber are the two forms of dietary fiber. These top 10 fiber-rich diet with soluble fiber helps slow down the digestion process and helps manage blood sugar levels and reduce cholesterol, while the insoluble fiber helps ease constipation.
Nutritionists often recommend men to include around 30-35gm of fiber per day, whereas women should consume nearly 25gm per day. However, most of us do not consume the recommended intake. Unfortunately, most of us are not aware of the foods that are high in fiber, and this is why we have made it easy by providing a list of fiber-rich foods that include a variety of fruits, vegetables, grains, nuts, and seeds that are good for your health.
Top 10 Fiber Rich Diet for a Healthy Body
A cup of oatmeal is a good start for your day as this breakfast option is not only good for your health but also rich in fiber. Oats contain a potent soluble fiber known as beta-glucan. According to a few studies, beta-glucan has a good impact on managing blood sugar and cholesterol levels. Add a few berries, nuts, and seeds to make your oatmeal a nutrient-dense and up your fiber content.
2. Legumes and Lentils
Beans and lentils are yet another good source to include fiber in your diet in the form of salads and soups. Additionally, they are an excellent source of protein and make a great option if you are on a low carb and high-fiber diet.
Avocados are high in fat and nutrient-dense food, which is also high in fiber. One medium avocado nearly provides 10gm of dietary fiber. Including avocados in the diet can help keep your digestive system healthy, improve your heart health, manage your weight, regulate blood sugar levels, and reduce cholesterol levels as well. However, avocados are high in calories, and one has to consume it in moderation.
4. Dried Fruits
Dried fruits such as prunes, dates, and figs are an incredible source of fiber and can boost your dietary fiber intake to a great extent if you are dealing with severe constipation. Consuming them can help ease your bowel movements and reduce discomfort. However, one should consume them in moderation as it could lead to diarrhea or stomach cramps.
Broccoli is yet another nutrient-dense food that is high in fiber. This cruciferous veggie is one of the foods that are high in antioxidants as well. One cup of broccoli provides 5gm of dietary fiber. Including it in the diet can help support the good bacteria in the gut, which may help keep your system healthy.
Artichokes are often making headlines recently for their high nutritional profile as they contain calcium, vitamin c, vitamin K, folate. It is an excellent source of fiber, and one medium artichoke can provide 7gm of dietary fiber. You may grill, steam, or bake artichokes and add them to your dishes.
Berries are packed with antioxidants and are an excellent source of fiber as well. Raspberries, blueberries, strawberries are an incredible source of fiber. One cup of fresh unsweetened berries can provide you with 4gm of dietary fiber and a bunch of nutrients. They are low in calories and make a great snack option when you want to up your fiber content in your diet.
Nuts are not only an excellent source of protein but are packed with healthy fats as well. Raw or dry-roasted nuts are an excellent source of protein and can add a punch of fiber to your diet. Include nuts in your breakfast cereals, smoothies, or add nut butter on toast to make your menu healthy and filling.
9. Whole Grains
Whole grains such as wheat, rice have fiber. According to a few studies, diet containing real whole grains provides daily recommended dosage of fiber, and hence, one must include them in their diet.
10. Chia seeds
Chia seeds are highly popular for their high fiber content and have been gaining popularity for its ability to help manage weight loss. These are highly nutritious and contain minerals such as magnesium and phosphorus. One serving or a cup(100gm) of chia seeds contains nearly 35gm of dietary fiber.
Fiber is one of the vital nutrients essential for our body to maintain functions such as promoting weight loss, easing constipation, reducing blood sugar and cholesterol levels. Foods that are naturally abundant in fiber have several health benefits. Eat them regularly to meet your daily needs for dietary fiber apart from availing other vital nutrients. Try adding some of the above fiber-rich healthy foods in your diet to up your fiber intake.