What Foods Are Highest In Fiber?
Fiber foods are very beneficial for human health; they are abundant in cereals, legumes, vegetables, and fruits. The main source of fibers are plant cell walls and storage polysaccharides. Fibrous foods are essential for the healthy functioning of the human digestive system.
Today, they are also very common in diets applied for weight control. Regular fiber consumption prevents excessive weight gain and constipation while preventing the development of digestive system cancers, diabetes, heart diseases.
It is recommended that a healthy adult consume approximately 25-30 grams of fiber per day. The fibers are divided into two groups, water-soluble and insoluble, while cereals and legumes and some vegetables are in the first group, while some vegetables and fruits and some nuts are water-insoluble fiber foods.
What Are Fiber Foods?
According to scientific research, it has been proven that people who consume enough and regular fiber foods have much less incidence of diabetes, heart disease, and digestive system cancers.
When water-soluble fiber foods reach the intestines during digestion, they become jelly-like and useful substances are absorbed in this process.
Foods containing water-soluble fiber help keep blood sugar constant and lower bad cholesterol, while water-insoluble fiber foods prevent constipation and prevent hemorrhoids.
Types Of Fiber Foods
Water-Soluble Fibrous Nutrients
When fibrous nutrients are dissolved in water within the digestive system, the nutrients they contain are absorbed by the intestines. In this process, the nutrients get the consistency of the gel and cause the digestive system to slow down.
This allows the feeling of satiety to last longer while reducing the urge to overeat.
Soluble fiber helps maintain cholesterol levels in the blood. They also balance the increase in blood sugar that occurs after meals by normalizing digestion.
Foods containing some fiber that can be dissolved in water:
Full Grains: Oats are the most nutrient-rich in fiber. Half a glass of water for breakfast with cooked oats is a healthy breakfast. The sense of toughness that this side will give to the person will also be quite useful.
Fruits: Pears, prunes, oranges, and grapefruit contain high levels of fiber. Foods such as peaches, apples, and bananas are also rich in fiber.
Vegetables: Water-soluble fiber vegetables include broccoli, brussels sprouts, carrots. These vegetables are very beneficial for the heart and digestive system.
Fiber Foods Insoluble In Water
Fibers that are taken in through food and not dissolved in water proceed without digestion through the intestine; thus helping the gut to function healthily and preventing constipation. They also prevent the development of other problems related to constipation.
People who diet in particular, water-soluble fiber by consuming foods that increase the feeling of satiety and thus eat less food to facilitate the process of weight loss. Water-insoluble fiber nutrients include:
Fruits: Most of the shelled, core fruits contain water-insoluble nutrient fiber in varying proportions.
Vegetables: Unlike water-soluble fiber, many raw vegetables contain a significant amount of water-insoluble fiber, mainly turnips, beets, cauliflower, cabbage, brussels sprouts and carrots.
Green leafy vegetables, broccoli, beans, green beans, cucumbers, onions, cabbage, celery, tomatoes, eggplant, peppers, and corn also contains high fiber. These vegetables are recommended to be consumed raw to get high levels of fiber.
Grains: Wheat bran, rye, and brown rice are among the best sources of fiber.
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What Are The Benefits Of Fiber Foods?
The most important benefits of the fibers are both being protective and contributing to the treatment. Low-fiber, high-fat and sugary diets are at risk for cancer compared to high-fiber diets.
Low-fiber, high-fat and sugary diets carry a higher risk of cancer than high-fiber diets. In the same way, it is very beneficial to get rid of excess weight, which is one of the most important problems of our time.
Those who regularly consume soluble and insoluble dietary fiber have a significantly reduced risk of developing cardiovascular diseases, developing diabetes, and digestive diseases compared to those who do not.
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The Amount Of Fiber Nutrients Needed To Be Taken Daily
Although the need for people to use fiber according to their body and needs may vary, how much fiber to be taken at certain age ranges has been supported by various studies.
According to this situation;
- Men under 50 years old 38 grams per day
- Women under 50years old 25 grams per day
- Men over 50 years old 30 grams per day
- Women over 50 years should take 21 grams of fiber daily.
How To Feed To Consume More Fiber?
- Eat bread-like bran bread instead of white bread.
- Always try to consume vegetables at every meal.
- Add cereal products to your soups.
- Eat plenty of fruit.
- Avoid ready-made juices and nutrients.
- Use flax seeds in your salads.
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30 High Fiber Foods And Vegetables
- Wheat bran 36.3
- Linen 27.2
- Cocoa powder 22.8
- Oat bran 16.7
- Dried carrots 13.8
- Dried beans brown/white 13,5
- Coconut stamp 13.3
- Rye 12.8
- Crispy bread 12.7
- Wheat germ 12,7
- Wholemeal flakes 11.6
- Beer Malt 11.5
- Rye malt 11.5
- Rye flakes 11.4
- Rye flour 11.4
- Dried Peas, 10
- Wheat grain, crushed 9.5
- sugar-free rose puree 9.5
- Soybeans 9,3
- Wheat flour 8.9
- Red Rye Bread 8.5
- Corn, kernel 8.4
- Potato rye bread 8.2
- Soy flour 7.8
- Nut 7.7
- Popcorn 7.2
- Mango, papaya 7.1
- Almond 6.9
- Lentil 6.9
- Barley flour 6,6