Fiber has incredible health benefits as it aids digestion and prevents constipation. Fiber also makes you feel full for longer periods of time. There are certain fiber rich foods which also help prevent obesity and reduce cholesterol. Fiber is plant-based carbohydrates which is not digested in the small intensities like few other carbohydrates e.g. sugar. The right amount of fiber keeps the intestines healthy and boosts up the immune system when consumed with an adequate amount of water. Fiber rich foods help with maintaining sugar levels which is especially important for people with diabetes. Without fiber, the human body would not be able to get rid of the waste.
A healthy balanced diet with foods which are rich in fiber can also help people stay fit physically. According to the experts, right amount of dietary fiber coupled with a healthy lifestyle can help prevent bowel and other kinds of cancer. There are also those fiber-rich foods that help the gut bacteria produce helpful chemicals which in turn produce good bacteria. Good bacteria is really important for the gut, it keeps the gut healthy and functioning. There are innumerable health benefits of fiber which makes it essential for every individual to consume a specified amount of fiber on daily basis.
Here are 10 of the most healthy foods which are high in fiber.
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Collard Greens
Collard greens are so rich in fiber that one big serving can provide with more than 90 percent of the daily dose of fiber. Collard greens are large in size and they are an amazing source of calcium. They are also rich in vitamins, minerals and micro-nutrients. These green leaves play an important role in reducing inflammation and are natural antioxidants. Collard greens can be shredded in salads, added to a stew, steamed and now they are even used in gluten-free wraps. Collard greens are a part of the cruciferous vegetable family. Like other fiber rich food, collard greens aid digestion since they have a high water content. Collard greens are low in calories and high in nutrition which is why they are often part of healthy diet plans. Loaded with Vitamin A, collard greens are also highly beneficial for skin and hair.
Avocados
Avocados are gluten-free, cholesterol-free, low sodium and high fiber natural food which can be consumed in so many different ways. Although avocados usually look the same but the fact is that there are many varieties of the fruit. Avocados have more potassium than any other fruit. They are loaded with vitamins and minerals. Avocados have a lot of fiber which helps in digestion, weight loss and boosts up metabolism. Avocados are full of Vitamin K and C, both of which are so important for healthy bones and cells. Avocados work best when an adequate amount of water is taken to make the most of its nutrients. Half an avocado has 7 grams of fiber.
Gluten Free bread
All types of breads contain fiber and there are many healthy options to choose from. Oat bread, flax bread, whole wheat bread and others have 4 grams of fibre, which is a good ratio but gluten free bread is the most healthy option since it gives 5 grams of fibre. These breads are made from gluten-free flours. Since most gluten-free breads can be high in sugar therefore one must check the list of ingredients carefully before purchasing it. This bread is not only a good option for people allergic to gluten but also for others since it comes in many varieties and is a more healthy option. Opting for a gluten free lifestyle also eliminates those unhealthy and processed foods from the diet which do more harm than good.
Fiber One Bran Cereal
Fiber One Bran Cereal is another low calorie high fiber option for breakfast and it can be consumed as a healthy snack too. Half bowl of this cereal only has 60 calories, it does not contain any sugar and it gives 57 percent of the daily fiber intake. One serving of this cereal has 14 grams of total dietary fiber, which is a great score for a breakfast cereal. Easy to make even on a busy morning, this cereal is the choice of many people who are trying to lead a more healthy and active lifestyle.
Raspberries
Raspberries are highly rich in fiber as a small serving too has a great amount of fiber in it. Raspberries are also considered world’s most consumed berries. Red raspberries are considered the healthiest. Like many other fruits which are high in fiber, raspberries too are low in sugar. Regular use of raspberries helps improve cardiovascular health. Raspberries are also a really good source of vitamin C. Vitamin C helps in growth, repair and maintenance of cells. Raspberries have great antioxidant properties which make them a favorite on the breakfast table. Red raspberries have many health benefits like regulating blood sugar, makes you feel full, curbs craving and also reduces blood pressure.
Artichokes
Artichokes are high in fiber, low in fat, loaded with vitamins and minerals. Like other fiber rich foods, artichokes too lower blood sugar and improve digestion. Artichokes can be added to pastas, they are also used as an ingredient in dips and are even added as pizza toppings. Artichokes also contain a great amount of antioxidants which are great for health. Artichokes also improve heart and liver health. Artichoke extract is also used as a supplement. Artichokes help improve symptoms of irritable bowel syndrome. One medium artichoke contains almost 7 grams of fiber.
Prunes (Dried Plums)
Prunes are often considered the best option as a natural remedy for constipation. The reason for this is that one cup of prunes has 12 grams of fiber. Quite interestingly, prunes contain more vitamin K than plums and are slightly higher in B vitamins and minerals. Prunes are particularly high in polyphenol antioxidants. These antioxidants play a vital role in maintaining a healthy bone structure, reducing the risk of heart disease and diabetes. Adding prunes to the daily menu can have incredible health benefits. Prunes are also filling, a property which helps those people who tend to overeat. Prunes are also used as a natural probiotic.
Oats
One cup of oats has 8 grams of fiber which is a specific type of fiber called beta-glucan. This is a soluble dietary fiber which has been strongly linked to improving digestion, lowering cholesterol levels and improving heart health. Oats are considered one of the most healthy breakfast options and they can even be added to other foods. Oats are also a good source of protein and they are very low in sugar. Oats are enriched with a range of important vitamins, antioxidants as well as minerals. Oats are considered the world’s healthiest food because of its nutritional value.
Flax Seeds
Flax seeds are highly rich in dietary fiber. Lately, flax seeds have been labeled as a super food owing to the health benefits linked to these seeds. Flax seeds contain lignans, protein and the essential fatty acid alpha-linolenic acid, which is also known as ALA or omega-3. Flax seeds help with constipation, they improve blood sugar and they have even been known to reduce hot flashes in women who are going through menopause. One tablespoon of these seeds is enough to provide with most of its nutritional goodness. Some people also use flax seeds to keep their weight in check. If flax seeds are taken before a meal, the fiber will curb hunger.
Navy Beans
Navy beans are being hailed as the healthiest high fiber, low calorie food which is available all through the year. Navy beans have wholesome nutrition value and they are a good source of protein as well. Since they are high in fiber, they prevent constipation and lower cholesterol. Another plus is that Navy beans do not contain gluten-protein. They also contain a lot of minerals and potassium. Navy beans can be used as a side dish in the form of baked beans or as part of a broth or the main meal. These beans also provide slow burning complex carbohydrates. They are also a great source of iron.
