Fiber in an important addition in our meals to maintain a healthy bowel system. Fiber is never absorbed in the body but is needed for several health reasons. Apart from regulating the bowel system, fiber also helps regulate hypertension, improves cardiovascular health and reduces the chance of a stroke. Research studies have also indicated that a fiber rich diet may reduce the chance of cancer in women, particularly breast and ovarian cancer.
Including fiver in your diet also aids in weight loss as it keeps you full longer and regulates blood sugar levels thereby curbing mid meal cravings. The recommended amount of fiber for an adult is said to be approximately 25 grams a day, tough most people consume only 50 percent of that amount. The following foods provide your body with fiber while being tasty and nutritious.
Milk and Cereal
A popular breakfast meal, cereal is a rich source of fiber. Choose from whole grain cereals, bran flakes or muesli for maximum health benefits. Avoid cereal with added sugar such as fruit loops which pack in more calories than nutrition. Instead, top your cereal with honey, berries, fruits, nuts or even seeds for a more wholesome and nutritious meal.
These tiny, colourful and tasty fruits are a rich source of antioxidants and fiber. They are filled with essential vitamins and minerals which help boost the immunity system, fight cancer and combat inflammation. Further, they make a perfect evening snack as the fiber content keeps you full longer while the sweet taste helps curb sugar cravings.
This low calorie, highly nutritive fruit is a great source of fiber while being beneficial for the heart and other ailments. The digestive enzymes from this fruit aid in digestion and help in better absorption of nutrients from food.
Apples are a great source of fiber. For maximum benefits, consume the apple with the peel. An average apple has an approximate 3.5 grams of fiber with 50 percent of it present in the peel. Ensure that you wash the apple thoroughly to remove traces of pesticides and replace it as your mid-day snack.
Barley is the most recommended grain for its high fiber content. This grain has almost double the amount of fiber as compared to other popular grains, and helps regulate cholesterol, lowers blood sugar and helps keep you full longer. Consuming processed and refined food such as white bread, pasta etc. has very low amount of fiber and few health benefits.
Artichokes are rich in fiber and potassium while being low in calories. They are also extremely beneficial in maintaining a healthy liver. Add this tasty vegetable to your pizza, pasta and salad for enhanced flavour and health benefits.
Beans are a popular source of protein among vegetarians. They are low in calories and rich in fiber making them a great choice for a healthy and filling meal. They can be consumed in a salad, burritos, as part of a meal or even as the main protein in a burger.
Avocados, while being loved by many, are avoided because of their high fat content. However, they contain good fat which benefit your health without contributing much to weight gain. Avocados generally contain around 15 grams of fiber per piece, allowing you to stay full longer.
This vegetable offers several health benefits along with its fiber content. Packed with nutrients such as potassium and calcium, broccoli is must have for everyone and is also said to possess cancer fighting properties.
Flaxseeds are loaded with fiber and omega 3 fatty acids. Ground these seeds and sprinkle them on yogurt, salad, pasta and sandwiches to enhance the nutritional content of your meal.