Fiber is incredibly important. Eating foods high in dietary fiber does so much more than keeping one regular. Fiber foods lower one’s risk for heart disease, stroke and diabetes. They improve the skin and help in losing weight. Also, fiber foods help prevent colon cancer.
Fiber, also known as roughage, keeps the digestive system clean and healthy. It eases bowel movement, flushes cholesterol and harmful carcinogens(substances capable of causing cancer in living tissue) out of the body.
Fiber comes in two forms; soluble and insoluble. Soluble fiber dissolves in water and helps control blood sugar levels. Also, it reduces cholesterol. Sources of soluble fiber include oatmeal, beans, nuts and fruits such as apple, berry, citrus and pear.
Insoluble fiber is the bulky type. It is helpful in preventing constipation. These can be found in whole grains, wheat cereals and vegetables such as carrots and tomatoes.
How much fiber do I need ?
Minimum recommended daily intake (in grams)
| Age | Male | Female |
|---|---|---|
| 9-13 | 31 | 26 |
| 14-18 | 38 | 26 |
| 19-30 | 38 | 25 |
| 31-50 | 38 | 25 |
| 51-70 | 30 | 21 |
| Over 70 | 30 | 21 |
Source : food and nutrition information center
Depending on one’s age and gender, nutrition experts recommend the eating of at least 21 to 38 grams of fiber per day for optimal health.
Here are seven (7) high-fiber foods that are both healthy and satisfying.
1. Pear
When it comes to fruit and fiber, pear is among the leaders of the pack. A medium-sized pear has 6 grams of dietary fiber, which, for the average person, represents 24 percent of daily fiber needs. The skin of pear contains most of its fiber. Pear is a sweet, bell-shaped fruit that have been enjoyed since ancient times. It can be eaten soft or crisp. It is not only delicious but also offer many health benefits.
2. Apple
Most people see apple as a portable snack, but it is also a powerful fat fighter. Apple is good for people with diabetes and insulin resistance because it contains high fiber content, which helps slow blood sugar spikes. Apples are among the tastiest and most satisfying fruits one can eat. A medium-sized apple contains 4.4 grams of fiber .
3. Banana
Banana is a great source of nutrients including vitamins C and B6, potassium and magnesium. An unripe banana contains an amount of resistant starch (a type of indigestible carbohydrate) that functions like fiber. A medium-sized banana has 3.1grams of fiber. Banana can be eaten as a snack.
4. Guava
This tropical fruit is a good source of fiber. It also has a high amount of vitamins A and C. One guava fruit contains 3grams of fiber. Try guava in smoothies or juice. This great fruit can be eaten as a snack due to its edible rinds.
5. Carrot
Carrot is a root vegetable that is tasty, crunchy and highly nutritious. It adds color and flavor to meals. Carrot is high in vitamins K and B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in the body. One cup of chopped, raw carrots provides almost 4 grams of fiber, making it a good source of nutrient.
6. Sweet potatoes
Sweet potatoes are a staple food in many parts of the world. They are very filling and have a delicious sweet flavor. They are high in fiber, beta-carotene, potassium, vitamins and other essential nutrients. Sweet potatoes reduce the risk for cancer, improve digestion and help maintain blood pressure levels. A medium-sized boiled sweet potato (without the skin) has 3.8 grams of fiber.
7. Kidney beans
Kidney beans are a popular type of legume. They are loaded with plant-based protein, iron and other nutrients. Kidney beans are a great addition to salads. They contain 6.4grams of fiber.
