Fiber is an extremely essential compound found in nature’s vegetables and fruits. Unfortunately, today’s advanced age is rapidly switching from natural foods to Western diet which comprises of processed foods with high sugar levels and minimal fiber percentage.
Innumerable studies have concluded that fiber is tremendously helpful in decreasing the risk of coronary heart disease, normalizing blood sugar levels, combating obesity and other gastrointestinal problems such as ulcer, irritable bowel, reflux, gallstones and colon inflammation. It also helps to keep diabetes and hypertension in check and aids the weight loss efforts.
Fiber also plays a fundamental part in removing toxins from the body and preventing skin problems such as acne, psoriasis and eczema.
Since fiber is also the food for the good bacteria in the body, insufficient fiber content means that external bacteria and infections are given free rein in your body and have no one to exterminate them which lead to severe digestion and gastrointestinal problems.
So what is the solution? Here is a list of 8 fiber rich foods that are a gateway to a slimmer, fitter and utterly graceful you!
The most famous proverb ‘An apple in a day keeps the doctor away’ is definitely not so conventional. Though it has lost its meaning in this new era, it has a hauntingly true ring to it. Just one apple can add 6 grams of fiber in your food consumption. An average fiber content needed by women a day is 25grams whereas; men need 38 grams of fiber a day. Eating apples will help to cover your fiber requirement and will also aid in reducing your temptations for the unhealthy fat filled foods. Moreover, apples are considered enormously heart healthy which makes them a must fruit to consume in your daily portions of meals.
All types of beans including white and black beans, kidney beans, garbanzo beans (chickpeas) have high fiber content and are quite a nutritional source to fight hypertension and diabetes. They are packed with vitamins, potassium, proteins and minerals. They also have anti oxidizing properties which make them an invaluable food item to include in your daily eating habits.
Bran acquired from grains is highly rich in dietary fiber. Oat bran is an ideal example of soluble fiber and is responsible for lowering blood cholesterol levels. Whereas, wheat, corn and rice have high insoluble fiber content and are extremely useful in preventing constipation. Bran cereals are a really superior snack to start off your day with. In fact research shows that bran cereal breakfast also helps to promote weight loss.
Blackberries, blueberries, strawberries and raspberries are all an excellent and delicious source of fiber and what is more they are perfect for excellent dessert toppings.
Whole grains such as rice, oats, wheat etc provide additional fiber and are a worthy choice to upgrade your daily fiber content.
Green leafy vegetables:
Green leafy vegetables are all rich in fiber, beta carotene and minerals. Spinach, beet greens, mustard green, broccoli and salad leaves are all an excellent variety that can be incorporated with any food to enhance its flavors and nutritional value.
Potatoes, sweet potatoes, avocadoes and pumpkins also provide high quantity of soluble fibers which helps to decrease the risk of heart related disorders and aids in lowering cholesterol levels.
So you can be off with your journey towards a healthier and fitter body and sounder stomach. But it is imperative to remember that fiber should not be increased voluminously in your diet at a sudden pace or you will be down with upset stomach, gas or gastric problems. Go slow and increase your fiber at a concentrated pace to reap its humongous advantages.