27 High Fiber Foods shoud be eat |Fiber Food

Fiber ought to be the most essential component of your diet, if you wish to live a long and healthy life. Fiber must be taken in every day!

Fiber Food in our diets is often overlooked for its importance. In developed nations, the majority of people do not consume enough fiber. What do you think?Probably, the circumstance is comparable.

For instance, the recommended daily intake of fiber is only met by 3% of Americans.The majority consume less than the 40 grams of plant fiber recommended by leading experts, which is around 10 to 15 grams per day. There are still a lot of people who are unaware of the advantages of foods high in fiber or High Fiber Foods, like chia seeds and flax seeds.

Why is it beneficial to eat fiber?They aid in the elimination of toxins and the absorption of nutrients from food.They give a sensation of satiety and assist with keeping a more steady energy level.They are important for good digestion, keeping a healthy weight, avoiding cancer and type 2 diabetes, and many other things.

The indigestible carbohydrate found in plants is called Dietary Fiber. The only kind of carbohydrate that our bodies can't break down is dietary fiber. Simultaneously, the fibers are circulated all through the body, managing the level of sugar in the body and help to supress hunger and regulate metabolism process.

The majority of people do not consume the 25 grams of fiber per day that are recommended for optimal gut and overall health. 

Required Fiber for females = 25 grams

Required Fiber for Males =  38 

Type of Dietary Fiber

There are two kinds of dietary fiber. Insoluble and solubleBoth kinds of fiber have the same positive effects on health.

a. Soluble Dietary Fiber:-

Fibers that dissolve in water are known as soluble fibers.This kind of fiber's primary function is to lower cholesterol and glucose levels in the blood.Oatmeal, nuts, beans, apples, and blueberries are all common sources of soluble fiber.

b. Insoluble Dietary Fiber:-

Unlike soluble fibers, insoluble fibers have a different function.These fibers are excellent for maintaining a healthy digestive system because they do not dissolve in water. The best sources of Insoluble Dietary Fiber are whole grains, including bran, oatmeal, whole wheat flour and brown rice, oats, whole grains, beans, couscous (wheat groats), tomatoes, carrots, and cucumbers, vegetables, and fruits. Insoluble fiber has the effect of speeding up food transit through the gastrointestinal tract, reducing absorption, and promoting peristalsis in the human digestive system. In addition, Insoluble Dietary Fiber absorbs water in the large intestine and softens the stool, which can play a role in preventing and treating constipation.

High-Fiber Foods - History 

About ten thousand years ago, after the establishment of the earliest agricultural society, people began to choose high-fat animal foods, while still eating a lot of High-Fiber Plant Foods to satisfy their hunger. It was not until the invention of the rough processing of cereals that the Egyptians ate "white bread" for the first time.

Later, the health-conscious ancient Greeks found that bowel movements increased when they ate whole-grain brown bread which is full of High Fiber. Since then, for a long period of time, people's interest in meals has repeatedly wandered between "coarse grains" and "fine grains". Until the 1960s, several British doctors reported that residents of certain African countries had an average daily intake of crude fiber as high as 35 to 40 grams due to eating High-Fiber Foods, and the incidence of diabetes, hyperlipidemia and other diseases was higher than that of other countries. Residents of European and American countries whose dietary fiber intake is only 4 to 5 grams are significantly lower. As a result, people's awareness about dietary fiber has been re-awakened, and systematic research has begun.

Classification and function:-

Dietary fiber can be divided into two categories based on whether it is soluble in water:

Dietary fiber = soluble dietary fiber + insoluble dietary fiber, "soluble and insoluble, with different effects".

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List of High Fiber Foods

Fruits	Serving Size	Total Fiber (Grams)
Rasberries	1 Cup	8.0
Pear	1 Medium	5.5
Apple, with skin	1 Medium	5.5
Banana	1 Medium	3.0
Orange	1 Medium	3.0
Strawberries	1 cup	3.0
Vegetable	Serving Size	Total Fiber (Grams)
Green peas, boiled	1 cup	9.0
Broccoli,boiled	1 cup chopped	5
Turnip greens, with skin boiled	1 cup	5.0
Carrot raw	1 Medium	1.5
Potato with skin baked	1 Medium	4.0
Sweet corn,boiled	1 cup	1.5
Grains	Serving Size	Total Fiber (Grams)
Spaghetti, whole-wheat, cooked	1 cup	6.0
Barley, pearled cooked	1 cup	6.0
Bran flakes	3/4 cup	5.5
Quinoa, cooked	1 cup	5.0
Oat bran muffin	1 Medium	4.0
Oatmeal, instant, cooked	1 cup	5.0
Popcorn, air-popped	3 cup	3.5
Brown Rice, cooked	1 cup	3.5
Bread, whole-wheat	1 slice	2.0
Bread, rye	1 slice	2.0
Lugames, Nuts &	Serving Size	Total Fiber (Grams)
Split peas, boiled	1 cup	16.0
Lentils, boiled	1 cup	15.5
Baked beans, canned	1 cup	10.0
Chia seeds	1 ounce(23 nuts)	3.5
Almonds	1 ounce(49 nuts)	3.0

Benefits of High Fiber Foods

High-fiber food has many beneficial ingredients. It can effectively prevent cancer. Heart disease can be avoided by eating foods high in fiber and low in fat.. Eating high-fiber food can not only help eliminate harmful substances and waste in the body, but also lose weight... .. make our body healthier.

Modern medicine and nutrition studies have confirmed that dietary fiber can be called the "seventh nutrient" alongside the traditional six major nutrients. Traditional fiber-rich foods include wheat bran, corn, brown rice, soybeans, oats, buckwheat, wild rice, celery, bitter melon, fruits, etc. Animal experiments have shown that vegetable fiber is more beneficial to the human body than cereal fiber.

Even though fiber-rich foods offer the aforementioned advantages, they should not be overlooked entirely. The principle of correct diet is: reduce fat intake, appropriately increase the proportion of vegetables and fruits, and maintain a balanced nutrition.

The benefits of eating high-fiber foods:

a. Promote weight loss. Cellulose has a large volume and a low specific gravity. It takes a long time to digest and fill the stomach cavity after eating, prolonging the time for gastric emptying, making people prone to satiety and reducing calorie intake; at the same time, dietary fiber reduces the intake of food. The calorie ratio; cellulose will attract fat in the intestine and then excreted from the body, which helps to reduce fat accumulation, and the three can achieve the purpose of weight loss at the same time.

b. Absorb toxins. During the process of digestion and decomposition of food, a lot of toxins will be produced. These harmful substances will stimulate the mucosal epithelium in the intestinal cavity, causing inflammation of the mucosa over time; absorbed into the blood, it can increase the burden of detoxification on the liver. Cellulose forms a dense network when it meets water in the gastrointestinal tract, absorbs organic matter, inorganic matter, and water, and plays an important role in maintaining the normal flora structure of the gastrointestinal tract; at the same time, the toxins in the intestinal contents will be absorbed by cellulose, The chance of contact between the intestinal mucosa and the poison is reduced, and the amount of absorption into the blood is also reduced.

c. Prevent constipation. Dietary fiber has a large volume and can promote intestinal peristalsis, and the water in it is not easy to be absorbed, so it has a laxative effect.

d. Protect the skin. When the blood contains toxic substances, the skin becomes a place for waste to be discarded. Facial acne is formed due to excessive acidic substances and saturated fat in the blood; Due to the retention of feces in the intestines, people with frequent constipation have a yellowish complexion. Over time, toxic substances are absorbed through the intestinal wall and stain the blood with toxins. The complexion of people who smoke too much is like ashes, which is also caused by the above reasons. Dietary fiber can stimulate the peristalsis of the intestines, so that waste can be excreted in time, and reduce the poisonous effect of toxins on the intestinal wall, thus protecting the skin.

e. Lower Blood Fat. Pectin and lignin, two components of dietary fiber, can be combined with cholesterol and bile acid to enable direct excretion from the feces. thereby consuming cholesterol in the body to supplement the consumed cholesterol in bile, thereby reducing blood lipids. Dietary fiber absorbs water in the intestinal tract to dilute the intestinal contents, reduce the concentration of bile and cholesterol, and can promote the growth and reproduction of normal resident bacteria in the intestinal tract; these normal bacteria can also transform cholesterol into feces during the reproduction process , help reduce the incidence of coronary heart disease.

f. Control Blood Sugar. Some people think that one of the causes of diabetes is too little fiber content in food. Foods containing a lot of dietary fiber provide very little energy to the human body. The pectin in the fiber can prolong the residence time of food in the intestine, reduce the absorption rate of glucose, and prevent the blood sugar from rising sharply after eating, which is beneficial to the prevention of diabetes. At the same time, high-fiber foods can reduce the secretion of insulin within the physiological range and reduce food intake; in addition, high-fiber foods can reduce the need for insulin or general oral hypoglycemic drugs in diabetic patients, while still effectively controlling the concentration of blood sugar .

The diets of the Chinese people are mainly cereals, supplemented by vegetables and fruits, so there is no risk of lack of dietary fiber which is High Fiber Foods, but with the improvement of living standards, the degree of food refinement is getting higher and higher, and the proportion of animal food greatly increased. The proportion of dietary fat in some large cities has increased from 20% to 25% a few decades ago to 40% to 45% at present, while the intake of dietary fiber has been significantly reduced. Indeed, less and less fiber."As a result, obesity, diabetes, hyperlipidemia, and other so-called "modern civilization diseases,"as well as a few diseases that are connected to too little dietary fiber, such as colon cancer, constipation, intestinal polyps, etc., are increasing day by day.

Summary - Dietary Fiber

If Soluble and Insoluble fiber are combined, the role of dietary fiber can be listed in a long list:

(a) Anti-diarrheal effects, such as gum and pectin;

(b) Prevent certain cancers, such as colon cancer;

(c) Treat constipation;

(d) Detoxification;

(e) Prevention and treatment of intestinal diverticulosis;

(f) Treatment of cholelithiasis;

(g) Lower blood cholesterol and triglycerides;

(h) Weight control, etc.;

(i) Lower blood sugar in adult diabetic patients.

(j) Too little dietary fiber and diseases