Dietary fibers play one of the most critical roles in regulating a healthy digestive system. Most fiber-rich foods also come with additional benefits such as maintaining a healthy weight, lowering diabetes and its risk, and even in preventing cardiac and a few types of cancers. It also helps in carrying the toxins out of the body, especially the digestive system.
Unlike proteins, fats, and other nutrients, the body cannot digest fibers. Instead, it passes down the digestive tract and out of the body. These are of two types, namely soluble and insoluble fibers.
Soluble fiber: It dissolves in water and forms a gel-like substance. It helps in lowering blood cholesterol and glucose levels.
Insoluble fiber: Supports the movement of food through the digestive tract and relieves from constipation and other related disorders.
Foods High in Fiber
Below listed is a high fiber foods list that you can add to your diet for various health reasons mentioned above.
1. Strawberries
100 grams of strawberry contains 2 grams of fiber. These are one of the most delicious foods and a healthier snack option
Besides, strawberries are loaded with vitamin C, calcium, magnesium, potassium, folic acid, and other essential nutrients. While the fiber in these helps in reducing weight, the antioxidants can reduce inflammation, while other nutrients in it can improve overall health.
2. Lentils
100 grams of lentils contain 8 grams of Dietary fiber. They are also a good source of protein, which makes it a perfect food source for reducing weight
These are also an excellent source for polyphenols, which exhibits antioxidant and anti-inflammatory properties. Lentils also help in reducing body weight, improving cholesterol levels, blood pressure, and enriching the overall body. They may also reduce the risk of diabetes, specific cardiac diseases, and cancers.
3. Avocado
100 grams of avocado contains 7 grams of dietary fibers
Avocados help in burning the body in burning fat more quickly and effectively. These also help in reducing appetite and also curb excess food desires.
These are also an excellent source for magnesium potassium, omega-3 fatty acids, vitamins C, E, K, and B-6. It has varied benefits on the heart, skin, brain, bones, and also helps in improving the overall health condition.
4. Apples
100 grams of an apple contains 2.4 grams of fiber
Apples are undoubtedly one of the best foods that we have been hearing about for ages. They are known to promote weight loss.
The high nutritious value of apples helps in maintaining a healthy heart, lowering the risk of diabetes, promoting good gut bacteria, reducing obesity, and also may help in improving neurological functions.
5. Raspberries
100 grams of raspberries contains 7 grams of dietary fiber. Low in calorie, high in essential vitamins and fibers, makes it a perfect food source for promoting weight loss
They also contain essential minerals, antioxidants, alongside other vitamins, which makes it a complete package to fight various diseases. It is known to help in fighting numerous illnesses, including protecting individuals against diabetes, cancer, obesity, and arthritis.
6. Blackberries
100 grams of blackberries contain 5 grams of fiber
These fruits are one of the best ways to treat your cravings for a sweet while on a diet. They are packed with vitamin C & K, manganese, and other essential nutrients. These and other critical components work together in supporting brain health, oral health, and also in reducing inflammation.
Blackberries may also protect the liver from damage.
7. Bananas
100 grams of bananas contain 2.6 grams of dietary fiber
The abilities of bananas to reduce bloating, regulate appetite, and also a replacement for sugar or sweets makes it one of the healthiest additions for a well-balanced diet.
Bananas strengthen bones, support digestion, promote heart health, and regulate other vital functions. Besides, these can also give you some extra energy needed to go through the day.
8. Carrots
100 grams of carrots contain 2.8 grams of fiber
Naturally low in calories but high in nutrients like beta carotene, vitamin K1, potassium, and antioxidants. These and other properties of carrots makes it one of the most common foods in the diet regimen for those looking forward to losing weight.
As we all know, carrots are good for vision. Besides, they also help in regulating bowel movements, boosting heart health, reducing cholesterol, lowering blood pressure, improving skin health, and strengthening immunity.
9. Beets
100 grams of beets contain 2.8 grams of dietary fiber
These are high-water foods with low calories, making them a perfect weight-loss regimen food.
Beets also contain various essential nutrients such as vitamin B9, manganese, potassium, iron, and vitamin C. All these and other components in beets help in improving heart health, improving blood flow, and also boosts athletic performance.
Conclusion
Dietary fiber is essential for promoting a healthy digestive system and reducing weight. The ability of fibers to improve heart health and to enrich the digestive system also plays a crucial role in promoting overall health(1). Besides, most of the foods that are rich in fiber are also low in calories and fats, which makes them the best type of food that one can add to their weight-loss regimen.
