The dietary fiber or commonly known as the fiber is a substance which is from plant sources. It cannot be naturally produced by the body, hence the body is dependent on external sources. Fiber is never digested in the body like proteins, carbohydrates etc. It makes it way to stomach, colon, rectum and eventually is excreted out from the body. There are two type of Fiber
Soluble Fiber: It is the one which dissolves in the water. It makes a jelly-like compound which is essentially helpful to control the sugar and cholesterol levels. It is obtained from fruits.
Insoluble Fiber: This fiber doesn’t dissolve in the water. It promotes the digestive strength and support. It is obtained from wheat, flour, bran, nuts, beans and vegetables.
Both types of fibers are important to get. Following are a few options to take up for increasing the fiber content as a part of healthy diet.
Obtained quantity: 10.5 grams per cup (sliced)
Provides total dietary fiber
Extra nutrients to offer: Vitamin C, Vitamin E, Vitamin B6, Folate, Vitamin K, Potassium
Obtained Quantity: 8 grams of fiber from one medium sized cup. It provides total dietary fiber.
Extra Nutrients To Offer: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Total
Obtained Quantity: 7.6 grams of fiber from one medium sized cup
Extra Nutrients To Offer: Vitamin C, K, Omega 6 fatty acids, Potassium, Magnesium, Potassium, Manganese
Obtained Quantity: 8.2 grams from one medium sized cup
Extra Nutrients To Offer: Vitamins A, C, K, Riboflavin, Thiamin, Niacin, Calcium, Iron, Phosphorous, Zinc, Protein
- Acorn Squash
Obtained Quantity: 9 grams of fiber from one medium sized cup in baked form
Extra Nutrients To Offer: Vitamin C, Thiamin, Potassium, Manganese, Vitamin A, B6, Folate, Magnesium
- Asian Pears
Obtained Quantity: 9.9 grams of fiber from one medium size fruit with its full skin on.
Extra Nutrients To Offer: Vitamin C, Vitamin K, Omega 6 fatty acids, Potassium
Obtained Quantity: 7.2 grams from a medium sized cup
Extra Nutrients To Offer: Manganese, Omega-6 fatty acids, Folate, and Selenium
Obtained Quantity: 8.6 grams from one medium sized cooking cup, the majority of this fiber is insoluble fiber which supports the digestive system.
Extra Nutrients To Offer: Vitamin C, Vitamin K, B6, Thiamin, Manganese, Folate, Vitamin A, Protein
Obtained Quantity: 14.6 grams of fiber from one medium sized cup of dried figs. The fiber from figs is both soluble and insoluble in equal amounts.
Extra Nutrients To Offer: Pantothenic acid, Potassium,
Obtained Quantity: 10.3 grams of fiber per one medium sized artichoke
Extra Nutrients To Offer : Vitamins A, C, E, B, K, Potassium, Calcium, Magnesium and Phosphorous
- Brussels Sprouts
Obtained Quantity: 7.6 grams of fiber per one medium sized cup. It has both soluble and insoluble fiber in equal amounts.
Extra Nutrients To Offer : Vitamins C, K, B1, B2, B6, Folate, Manganese
All the up listed food ingredients are common and easy to find. Once incorporated into the routine life, they have a lot more than just energy to offer. The benefits of eating rich fibrous food are as follows.
- It supports the digestive system and enhances the metabolism. Once this fiber becomes a part of the user’s body, the problems such as constipation, watery stool, and irregular bowel movement are at ease
- A high fiber diet makes a user less prone to develop any digestive related problem such as hemorrhoid or fissure. It strengthens the colon and makes the excretion easy.
- It significantly reduces the cholesterol level from the blood. In a result heart and digestive systems are strengthen, lowering the risk of problems.
- It also regulates the sugar level which makes a person less likely to develop diabetes at any later stage of life
- All the up listed benefits make the body’s weight to be stable. It controls the appetite and no extra weight is gained.