Fiber-rich food constitutes a major segment of diets that health enthusiasts swear by. The importance of fiber in our diet is nothing less than other vitamins, good fats and carbs. Fiber assists in digestion by improving gut health, regulates sugar levels and bowel movement, helping in weight loss. It is essential to consume about 25-40 grams of fiber daily. There are three types of fiber – soluble, insoluble and prebiotic. Soluble fiber detoxifies the body, insoluble fiber absorbs fluid and prebiotic fiber puts good bacteria into your system. High-fiber diet foods fight bloating and constipation, and control your cholesterol levels.
Fiber-rich food list
- Bitter gourd
High in fiber and low in calories, bitter gourd or bitter melon is an excellent vegetable to be consumed as a staple. It also has a reservoir of Vitamin C and A that boosts skin health and helps faster wound healing. The antioxidants in bitter gourd protect against cell damage and help lower cholesterol levels.
- Berries
The berry family, which includes strawberry, raspberry, cranberry, etc. are rich in antioxidants that protect us from many diseases, including cancer and heart diseases. They reduce the number of free radicals produced during digestion and keep the body free from toxins.
- Carrots
Vitamin A and carotene in carrots help control body sugar. The calcium in it effectively maintains bone health. High fiber in carrots improves gut health and helps burn excess fat in the body.
- Oats
Oatmeal is a great nutritious choice for people of every age. It contains many micronutrients, blends with sweet and spicy recipes and keeps you full for a long time. One of the high-fiber diet foods, oats are rich in antioxidants and polyphenols. The soluble fiber in oats,beta-glucan, helps maintain blood sugar and good metabolism keeps you from constipation.
- Figs
Figs are rich in fiber and also a great source of potassium and calcium. It helps retain nutrients in the body while also improving bone density. Figs can be soaked overnight and taken early in the morning. They not only amp up digestion but also help prevent kidney stones. You may also consume fig water (water in which figs have been boiled) to go.
- Nuts and seeds
Almonds, pistachios, peanuts, cashews, etc., are high-fiber diet foods that are also rich in protein and minerals. Making up for great snacks between meals, raw nuts have more fiber than roasted ones. Flax and chia seeds are also fibrous and a spoonful of them in your meal is a great start to a healthy diet.
- Fruits
Almost all fruits are rich in fiber and hence great for the body. However, since natural sugars like sucrose are found in great quantities in them, people with lifestyle problems like diabetes must keep track of what they consume along with the quantities. Also, it’s best to eat whole fruits rather than have juices that reduce the fiber content in them.
- Legumes
Fiber-rich, protein-rich and nutrient-rich legumes are filling and healthy. You may take them with salads (soaked) or as a cooked meal. Soybeans, chickpeas, lentils, tamarind, beans, etc. work incredibly to help you with better digestion and also make you look young. They are a great source of antioxidants that checks your blood pressure levels and prevents cell damage.
- Broccoli
Broccoli boosts your immune system, fights cancer, and maintains the health of your hormones. The stalk of broccoli is the most fibrous and sustains your gut health. However, eating too many cruciferous vegetables (like cabbage, cauliflower, kale, broccoli, etc.) may make you gassy.
Substitute your old diet
Fiber is one of the common nutrients in many foods that aren’t processed. Raw vegetables, whole fruits, whole grains, wheat flour, etc., have rich fiber content. Changing your food habits can give you the maximum benefits of food fiber. Substitute your whites with brown/wheat, include more unprocessed food in your diet and rely on high-fiber snacks to see a difference in your lifestyle. Good food guarantees good health and a good life!
