High Fiber Foods You Should Eat?

High Fiber Foods You Should Eat?

High Fiber Foods are the best choice to stay healthy and keep your digestive system in good condition. Fibers are essential for keeping you full with fewer calories, holding blood-sugar levels steady, promoting regularity, helping you avoid heart disease, diabetes, and obesity.

The recommended fiber intake is about 25 grams per day for women and 38 grams for men under 50. However, most Americans only consume half that amount daily. To boost fiber intake into the recommended range, try adding some or all of these tasty high-fiber foods into your diet every day.

In many plant-based products, you can find fibers, including whole grains, nuts, seeds, legumes, and vegetable fruits. By eating a variety of high-fiber foods, you can significantly increase your fiber intake and reap many health benefits.

1: Beans:

Beans like lentils, black beans, and kidney beans are excellent sources of fiber and protein. One cup of cooked beans provides between 15 and 18 grams of total fiber. The fiber found in legumes is both soluble and insoluble, which helps prevent constipation, regulate blood sugar levels and keep your heart healthy.

Lentils provide 18 grams (g) of dietary fiber per cooked cup (180 g). Kidney beans offer 15g for an exact amount, while black beans contain 12 g. Threads at the same time lower cholesterol levels, promote regularity and reduce the risk of cardiovascular disease by lowering blood pressure.

2: Whole Grains

Whole grains are an excellent source of both soluble and insoluble fiber. Amaranth, barley, brown rice, oats, quinoa, whole wheat bread, and cereals are rich sources of fiber. Just one cup ( ~ cooked measurement) of amaranth provides about 12 g of dietary fibers. At the same time, the same amount of oatmeal contains about 5g for the same calorie intake.

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Fiber at the time lowers blood sugar levels by slowing down digestion while providing a steady release of energy. The insoluble fiber found in whole-wheat flour, a cereal brand, and some vegetables keeps your digestive system healthy by helping you avoid constipation or bowel irregularity.

3: Artichokes

Artichoke also provides a good amount of fiber with 10g in just one medium-sized globe ( ~ 119 g). Fiber keeps you full while reducing caloric intake by making you feel fuller longer.

4: Raspberries

Raspberries are tasty and versatile. Eating just half a cup of raspberries adds 3.5g of dietary fibers to your daily intake. This high-fiber fruit is also an excellent vitamin C, A, K, potassium, manganese, and copper. Studies have revealed that raspberry has many potential benefits for brain function protection against age-related deficits in learning ability, memory, coordination, and motor control.

5: Oranges/Tangerines

Tangerines contain about 8 g dietary fiber per 100 g (~2 small tangerines). Oranges and tangerines are excellent vitamin C, folate, potassium, and fiber sources. Fiber helps you feel fuller for longer and regulates the digestive system. The Orange diet effectively promotes weight loss and lowers blood pressure and cholesterol levels.

6: Artichokes

Artichokes are high in fiber, protein, folate, potassium, and vitamin C. Fiber helps you feel fuller for longer regulates the digestive system while lowering blood pressure. Artichoke also contains potent anti-inflammatory properties that may help protect against heart disease.

7: Peas

The green color of peas gets more intense when cooked. They offer both soluble and insoluble fibers and a rich protein source, making them an excellent addition to salads or stir-fries. Half a cup of green peas provides about 5g of dietary fiber. This amount is equivalent to one large stalk (~100 g) of broccoli. 8: Oatmeal

Oatmeal contains 4g dietary fiber per 1/2 cup serving (~53g). The high amounts of fiber in oatmeal help lower blood pressure and cholesterol levels while promoting regularity. Oats are also good magnesium, manganese, phosphorus, selenium, thiamin, and zinc.

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9: Brown Rice

Brown rice contains about 5g dietary fiber per cup (~216g). Fiber lowers blood sugar levels by slowing down digestion reducing diabetes and heart diseases. Brown rice is also good manganese, selenium, and magnesium source.

10: Tomatoes

Tomatoes provide 2g dietary fibers per 100 g fruit (~1 medium tomato). Fiber helps balance blood sugar levels while regulating bowel movement. They are also rich in vitamin C, vitamin A & K, and potassium.

11: Turnips

Turnips are a good source of fiber, vitamin C, folate, and potassium. One cup of turnip provides about 5g of dietary fibers.

Fiber foods for adults:

It is imperative what you eat. If you want to eat healthy foods, they must be high-fiber foods for adults. This article will help you know the best fiber foods for adults and give you some tips on how much fiber adults should take in a day.

Fiber Recipes For Adults:

What Are The Best Fiber Foods For Adults? :- Although there isn’t any prescribed amount of fiber intake by FDA (Food and Drug Association), based on studies conducted by scientists at Harvard University Medical School, it has been found that people who have diets rich in fibers live longer than those with low fiber diet plans.

These are vegetables, fruits, legumes, beans, etc., which fall under high fiber foods for adults. Based on the same study, it has been found that women who have diets rich in fibers live longer than those with low fiber diet plans, whereas this factor doesn’t work for men.

What Is The Recommended Intake Of Fiber? 

According to National Health and Nutrition Examination Survey (NHANES III), in 1999 – 2002 in the United States of America, only 12% of men and 14% of women get recommended dietary allowance (RDA) or adequate intake (AI) for fiber daily.

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Only 5% of men meet their goal for whole-grain consumption, while 6% of women are doing so. 70% of both genders consume less than 50 % daily value for phosphorus associated with whole grains. Only 4% for men and 7 % of women meet the potassium intake, mainly associated with vegetables and fruits.

How Much Fiber Should Adults Take In A Day? 

Generally, a woman between 19 to 50 years old should consume 25 grams – 38 grams of dietary fiber daily, while a man of the same age group can take 38 grams – 56 grams daily.

If you want to live healthily and your body full of all essential nutrients, try eating high fiber foods for adults as they will keep you away from many dangerous diseases like diabetes, cancer, etc. It has been found that those who have diets rich in fibers have a lesser chance of getting heart diseases than those with a low fiber diet.

Fiber-Rich Foods For Adults:

The following are some fabulous fiber-rich foods for adults :

1. Legumes (beans, peas, and lentils)

2. Soy products like tofu, soy milk, etc

3. Whole-grain pieces of bread

4. Nuts and seeds

5. Green vegetables like broccoli, peas, etc

6. Fruits like oranges, apples, etc

7. Oat bran cereal or oatmeal is also a high fiber food for adults, which you can have in breakfast or any other time of the day.

This whole-grain cereal mainly contains 100% of your daily allowance of dietary fibers, so this is healthy to have it regularly with your meals instead of having refined pieces of bread.

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