We have heard many times that fiber intake is very healthy and beneficial to our health and overall health. It is well known that consuming fiber extends life span. High Fiber food list for Health and Good Life is are priority.But do you really know the correct answers to why plant fibers are so good for our organism?
In today’s article, we will dwell on this very question and give you the answer as to what fibers are for our health.
They can primarily be found in fruits, vegetables, whole grains, and legumes. Plant fibers are known to be present. As much as possible in the daily diet.
Vegetables should be included in the daily diet because they improve blood sugar lowering, cholesterol regulation. In the blood, they are very important in preventing colon cancer, reduce hemorrhoids, and one of the most important functions is of course to improve digestion.
Consuming natural fiber-rich foods is a great way to get the needed daily amount and meet the daily needs of the body.
How much daily intake is recommended
Consuming 25 grams for women and 35-40 grams for men, but in reality, we only consume 15 grams of fiber, which is certainly not enough.
Let’s not forget that fiber helps to lose weight and maintain optimal body weight.
Food rich in fiber are apples, broccoli, raspberries, lentils, rice, avocado, wheat, oranges, spinach, bananas, beans, peas, oatmeal, almonds, and others.
It should be known that fruits such as apple and pear have an extremely high amount of fiber, but the interesting thing is that they are in their shell, so you never peel these fruits that we mentioned when you eat them.
What are the best fiber-rich foods?
1. Avocado
In an avocado of medium size, there are 5 grams of fiber. In addition to this, avocados also have other important ingredients in our body such as monounsaturated fatty acids, which have the ability to improve the functioning of the cardiovascular system.
When you want to consume it you can add in your favorite salad chopped into cubes.
2. Oatmeal
Oatmeal is high in fiber. If you look at its nutritional composition you will find that at just 100 grams of oatmeal there are an amazing 10 grams of fiber which is a really great amount.
Often when making oatmeal we prepare it with yogurt, nuts, flaxseed and similarly, we make a meal with an even greater amount of fiber and can meet the daily fiber needs of our body.
3. Broccoli
Broccoli is another great source of fiber. 100 grams of broccoli has about 3 grams of fiber.
This healthy food is most often prepared by steam or digestion, but it doesn’t take long to cook just two to three minutes, you can also add them to soup, salad, or as a meat supplement.
4. Dried plums
If you only eat 3 to 4 dried plums, you will already be consuming 3 grams of fiber. You can eat them with oatmeal or eat them without mixing them with other products.
The only thing to keep in mind is the amount in their composition has a lot of sugars.
5. Almonds
Almonds are nuts rich in a variety of nutrients, including healthy fats, magnesium, manganese, and of course not to forget vitamin E.
With their consumption of 100 grams of almonds, we get 12.5 grams of fiber, which certainly deserves a place in our daily diet for fiber intake.
6. Dark chocolate.
There is no child or adult who can resist chocolates, each of us eats more or less.
Dark chocolate is the healthiest of all chocolates as it contains 75% cocoa, and is perhaps one of the best products in the world.
At 100 grams dark chocolate has 10.9 grams of fiber. It contains antioxidants, which protect against free radicals. All positive arguments are enough reason to consume a few cubes a day to be healthier.
7.Dried peas
It is obtained by drying young beans from peas. At 100 grams it has 8.3% fiber. Dried peas have 25% protein except for fiber, while vitamins A, C, and B6.
Here it does not retain its positive properties, minerals have calcium, potassium, magnesium, iron.
We hope this is enough reason to consume more since it is not very popular in the diet.
8. Raspberries
Wonderful fruit with a specific taste and aroma. Just be careful when eating them because they are difficult to clean clothes.
Raspberries are rich in vitamins (especially vitamin C) and manganese. A powerful antioxidant that protects our body from free radicals
It prevents many diseases. As for fiber, it contains about 6.5 grams in 100 grams of raspberries.
9. Apple
The apple is usually eaten before lunch, or possibly as a snack substitute. As we mentioned earlier, the healthiest apple ingredients are in the skin, so practice not to peel apples.
At 100 grams apples have 3.3 grams of fiber, and In addition, it is rich in vitamins such as calcium and potassium.
10.Pears
100 grams of pears contain 3.1 grams of fiber. The pears are quite mild and tasty to consume, the same rule as for apples, to be eaten raw. This beautiful fruit is one of the best for fiber intake.
11. Carrots
Carrots are an excellent plant rich in beta carotene, which is then synthesized into vitamin A.
Other vitamins containing C, E, and K. Contain folic acid and B complex vitamins.
Of the carrot, minerals are calcium, potassium, iodine, iron, and phosphorus. 100 grams of carrots has 2.8 grams of fiber.
12. Bananas
This yellow fruit is a portion of food most eaten by children and adults alike. A favorite among athletes and is often on their daily diet menu.
Very often tennis players can be seen eating as a match break. This is due to the fact that they represent a remarkably fast energy intake.
The composition is rich in potassium and vitamins, high energy value, and 100 grams of bananas have 2.6 grams of fiber.
Bananas also have “resistant starch “which is actually resistant to normal enzymes that break down carbohydrates and produce glucose causes a rise in blood sugar.
13. Beets
Beetroot is an excellent vegetable with a high content of vitamins C and B6 and is best known for its high content of minerals such as iron, magnesium, and potassium.
Let’s not forget the nitrates that have a very positive effect on blood regulation pressure.
At the end of the beet in 100 grams contains 2.8 grams of fiber.
Summary
In today’s article, we have reviewed everything we need to know about fiber. For their benefit in our daily diet and our health.
We have made some great recommendations to know what are the benefits of their regular consumption and foods that are rich in these important ingredients.
Eating fiber is great for human health. Because as always healthy eating means better health and longer life for all of us.
