High-Fiber Foods You Should Be Eating – Fiber, soluble and insoluble, is essential to the entire body. To take advantage of each of their advantages, we must consider diversifying their consumption, especially since they’re found in vegetables, fruits, pulses and whole grains.
Fibers: what’s it?
Fibers have almost no energy value.
Though they are the components of a lot of the food, their fate differs. The latter are consumed nor digested in the small intestine, they also possess the particularity of boosting the intestinal transit as well as the regulation of the blood glucose level and they also prevent weight gain, cardiovascular disease, colon cancer and type II diabetes.
Are there any differences between dietary fiber?
The fibers are differentiated depending on their solubility. Thus, there are soluble fibers and insoluble fibers.
The insoluble fibers will act on the transit by increasing the size of the stools because of their excellent capacity of absorption of water. By reducing the rate of digestion, they optimize the feeling of satiation and prevent weight gain.
Soluble fiber will reduce cholesterol and sugar levels, slowing the absorption of carbohydrates.
Normally, it is recommended consuming 25 g or 30 g of fiber per day. This consumption varies according to age, gender and socio-professional category.
Between recommendations and also the truth of customers, there’s a considerable gap. In the US, the population consumes on average 15 gram of fiber per day from 17.7 g in Europe, these results are well below the brink of exhortation.
But where are the fibers hiding?
This is a chance to find out more about the”crucial foods” that contain them. Health and flavor aren’t incompatible, we could reduce risk variables while maintaining the joy of eating!
Good to know: for people that aren’t accustomed to regularly consuming dietary fiber, it is necessary to gradually incorporate them in the diet rather than to eat too much in abrupt excess in the risk of upsetting the digestive tract.
1. Oat bran, a secure source of fiber
Its high soluble fiber makes it play a key role in the absorption of lipids and carbohydrates and, therefore, in the regulation of cholesterol and blood glucose levels.
Oat bran has two advantages: it’s an ally of health but also of the silhouette.
The weakness of its glycemic index helps regulate blood sugar levels that could be beneficial for individuals with type II diabetes. It is not going to open up the appetite either as it is the case for hyperglycemic foods (high glycemic index). In addition, this food promotes the elimination of calories.
Of course, oat bran alone can not prevent all diseases and bring about good health. To benefit from its virtues, it must be related to a healthy and balanced lifestyle.
2. Artichoke, a vegetable rich in fiber
The artichoke is composed of both inulin (prebiotic), which is the reason why it boosts the proliferation of good bacteria in the colon that’s good for the digestive system but also for the immune system.
An artichoke of typical size, 120 gram contains 4.7 g of soluble and insoluble dietary fiber.
This vegetable will have a lot of purposes by acting on the intestinal transit as well as from the prevention of cardiovascular disorders, diabetes and obesity.
In addition, the artichoke includes antioxidants which, recall, slow down and prevent free radical chain reactions on the cellular activity of the human body.
Its initial form does not tire in the variety of culinary recipes made for it. The artichoke cooks well with all flavors, cooked or raw, it regales the taste buds. It can be eaten with a sauce at vinaigrette or you’ll be able to enjoy the generosity of its taste by accompanying it cooked with a stuffing of your choice.
3. Lentils: an benefit in insoluble fiber
In addition to their antioxidant makeup (they protect the cell membranes from attack by free radicals), the lentils are rich in dietary fiber.
In addition to containing soluble fiber, the lentils have more insoluble fiber. They will be a great help in relieving transit in case of constipation such as.
By supplementing sugar uptake, their soluble fiber composition will help prevent cardiovascular disease and diabetes. They will also play a role in satiety.
Green and brown lentils are the very consumed, they have the characteristic of cooking quickly. North America remains a major red lentils producer and a significant global exporter.
Lentils come in many forms (salads, soups, ready foods…) which may be combined with other foods full of vegetable proteins, such as rice and amino acids like fish or meats. Thus, meals will be nutritious.
For 146 gram of boiled salted lentils, the nutrient value of dietary fiber is 6.2 g.
4. Prunes: the benefits of its fibers
The laxative properties of this prune are very well known. In case of constipation, the prunes prove to be effective natural remedies to discover a typical intestinal transit.
The prune owes its properties to the content of sorbitol, a sugar alcohol that boosts the evacuation of feces.
Like dehydrated fruit, the prune has dietary fiber which will also play a role in the intestinal transit.
Thus, it is a food which can be wagered in the event of diet or dietary diet to prevent the bad nibbling!
Good to know: for 25 g of dried prunes, the nutritional value of dietary fiber is 1.8 g.
5. Quinoa, wager on its own fiber composition
Nutritionists advocate the consumption of grain products, in this case, whole grain because they’d prevent the risk of cardiovascular disease.
The National Nutrition and Health Program strongly encourages consumers to market”whole grain foods”.
It is then suggested to vary its consumption of cereal products. Coupled with a diet high in soluble and insoluble fiber, quinoa could perform a role in maintaining good health, preventing specific chronic diseases and gaining weight.
Quinoa also has proteins which function to protect the muscle joints and facilitate cell regeneration of the skin.
6. The potato, tender and filled with fiber
The potato may be a vegetable, occasionally a starch that can be eaten differently: salad, puree, sautéed or roasted. Its sweet and melting taste, creates its standing.
This duchess is a veritable mine of wealth: with dietary fiber, it also contains vitamins, antioxidants and minerals. It would slow down oxidative pressure thanks to its flavonoid and vitamin C makeup, thus, preventing the risk of cardiovascular disease.
Dietary fiber plays a beneficial role in the prevention of certain diseases but also in the digestive system, it is important to understand in which vegetables we could find them.
The potato is part of starchy foods”good for health”. Of course, it is advisable to vary its mode of consumption rather than to opt just for fried potatoes in the risk of increasing its consumption of fat and cholesterol.
7. Raspberry, a fruit Full of fiber
In addition to taste, raspberries are an essential source of fiber. It should be known that for 65 gram of those berries, the dietary fiber content is 4.2 g.
The fibers that compose them assist to decrease cholesterol levels and, thus, prevent cardiovascular diseases but also modulate blood glucose levels, promote intestinal transit and satiety.
Red, purple or black, raspberries are distinct: they may come with cottage cheese, garnish various pastries, create delicious sorbets and even compose fruit salads or vegetables.
With raspberries, it’s likely to have fun while preserving its health!
8. Almonds… full of fibers?
According to one study, almond consumption might improve vascular function in males aged 20 to 70 decades.
Their abundance in soluble fiber and insoluble fiber encourage satiety, intestinal peristalsis (intestinal movements leading to the evacuation of fecal matter) as well as the regulation of cholesterol and blood glucose levels in the blood.
For 36 g of dried almonds, the nutritional value of dietary fiber is 4.2 g.
We find the long-awaited taste of the almond in a typical oriental dish. Here is the chicken pastilla, in which bloated and thin pastry delicately wraps the white meat, coated with flaked almonds.
You can even enjoy their crispy taste by seeing some bakeries that scatter them on their forms of pastries and danishes…