The main question nowadays is that why should we have high fiber foods in our daily diet? The answer to this is simple and maybe quiet obvious. Firstly, your health depends on a high fiber diet. Here are a few items that you need to include in your daily routine to take special measures for your health. Below are details of fiber rich foods serving sizes per cup.
High Fiber Foods Nutritional Facts
- Coconut (7.2 gms): Coconut is a great source of vitamins and minerals. It has high amount of calcium, iron, manganese, copper, magnesium and zinc. It contains an important fatty acid known as Lauric acid that is good level cholesterol in the blood. Coconut has cytokinins that play an important role in anti-ageing and anti-cancer properties.
- Avocados (10.5 gms): Avocados has a high content of omega-3 fatty acids that is very healthy for the body. The sugar levels in avocados are comparatively low as compared to others. It is a good source of vitamin K, vitamin B5 and has minerals such as magnesium, phosphorus, potassium as well as iron.
- Okra (8.2 gms): If you are a weight watcher then okra is a great way to eat healthy as well as lose weight. Okra has good levels of vitamin A and folate as well as vitamin C and vitamin K. It is also good source of minerals like iron, magnesium, calcium and manganese.
- Figs (14.6 gms): Figs have a high content of naturally occurring sugars and minerals. It has a good source of magnesium, potassium, iron and copper. It has good amount of Vitamin A.
- Oatmeal (4 gms): Oatmeal has a good source of vitamins, minerals and it is consider and counted in high fiber foods. It also has a high source of antioxidants as well as a lower level of cholesterol and also high in carbohydrates and proteins.
- Artichokes (10.3 gms): Artichokes have a great content of minerals and vitamins. This has good source of antioxidants like silymarin, ferulic acid and caffeic acid. Artichokes also has minerals like copper, iron and potassium.
- Lima beans (13.2 gms): Lima helps in digestion and prevents constipation. It has soluble fiber so helps in bowel movement. It also promotes heart health.
- Chick peas (8 gms): Chick peas help in controlling diabetes and promotes bone health as it is rich in phosphate, calcium, zinc, iron and magnesium. It lowers blood pressure and promotes heart health and also lowers cholesterol.
- Raspberries (8 gms): Raspberries has natural sugars and It is also a good source of vitamins and minerals. It has a good amount of vitamin A, vitamin C and vitamin K and has a good amount of minerals like potassium, iron, magnesium and copper.
- Peas (8.6 gms): Peas is a good source of vitamin C. Peas also has thiamine, riboflavin, folate and pantothenic acid. The peas are also high in iron, manganese, phosphorous and potassium.
Daily Fiber In Your Diet
Always make a point to keep some fiber in your everyday diet. Males require a minimum of 38 grams who are 50 or younger while the males that are older than 50 require 30 grams of fiber in their dietary needs.
Women ages 50 or younger require 25 grams while those who are above the ages of 50 require 21 grams in their total dietary content. However, people are getting as less as 15 grams of fiber in their total diet. This is really inadequate if you want to live a healthy lifestyle.
Measures To Have High Fiber Foods
- Fiber in daily diet: You have probably heard that breakfast is the most important meal of the day. Always try to make it a point to eat almonds or raisins for breakfast. Or you can also eat oatmeal, cereals, etc that is also consider as high fiber foods. This will help keep your body regulated. For lunch you could eat a meal consisting of peas, corn, lentils and other fiber consisting foods. For evening or an afternoon snack everyone loves drinking tea. While drinking tea, eat whole wheat fiber biscuits with your tea and also try high fiber snacks like high fiber chocolate bars, cookies and so on. It is not only healthy but will keep your body energetic for a busy day. At night time for a movie or just as a snack, you can eat popcorn. This is a delicious snack as well as a healthy snack and by this way you can always keep your body rich in fiber.
- Drinking ample amounts of water: While having foods with fiber, it is also important of keeping in mind to drink plenty amounts of water. Water solubilises the food that you ingest and make it easy to keep your bowel movements regular. Hence, it is important to keep yourself well-hydrated.
Benefits Of Eating High Fiber Food
- Blood sugar control: When you ingest soluble fibers, it helps in slowing down the breaking down of carbohydrates and absorbing sugars. This helps in controlling blood sugar levels.
- Promotes a healthy heart: Fiber rich food is found to reduce the risk of strokes and heart ailments. People who have a high fiber diet tend to have a 40% less risks in heart diseases.
- Lowers cholesterol levels: Having a diet containing high fiber foods can help reduce cholesterol. Thus helps preventing heart attacks, blood pressure problems and inflammation. This can be done so by eating soluble fibers like oats, beans and so on.
- Regulates bowel movements and colon health: The main problems that arise due to a poor fiber diet are the fact that it increases the chance of constipation. If constipation prolongs it may lead to haemorrhoids and colon diseases such as cancer etc. Researchers believe that eating high fiber foods may play an important role in preventing colon related diseases.
- Maintaining a good and healthy weight: Fiber rich foods can be used to lose weight. It can also be used to maintain a healthy weight and promote weight loss.
With this being said, fiber is a part of having healthy life, but increasing it too much in your diet can lead to abdominal bloating and cramping. Keeping all this in mind, fiber can change and better your health.