We need high-fiber food intake to maintain our health, especially for smooth digestion. High fiber foods are known to have benefits that are so diverse. You will get benefits in diet, digestive health, up to prevent a wide range of serious diseases. Fiber contains no nutritional value because it can not be absorbed by the body. Then what is the actual function of fiber? The main function of fiber is to help expedite the process of digestion in the gut. If the food consumed does not contain fiber, it will be difficult to be digested by the body. So even though fiber has no nutritional value, but it is very beneficial for the body.
Although fiber can be found in all edible plants such as vegetables, fruits and grains, but not all fiber is the same. Some forms of fiber specifically aims to cleanse your digestive tract, and the other role is to cleanse the entire body. The best way to meet your daily fiber needs is through the foods that contain high fiber. Eat whole foods that provide fiber is better than processed foods. For maximum benefit, a woman should consume about 25 grams of fiber per day, and a man at least 35-40 grams of fiber per day. But the average American's daily intake of dietary fiber is only 12–18 grams. Below are list of fiber rich foods that good for our health.
Although fiber can be found in all edible plants such as vegetables, fruits and grains, but not all fiber is the same. Some forms of fiber specifically aims to cleanse your digestive tract, and the other role is to cleanse the entire body. The best way to meet your daily fiber needs is through the foods that contain high fiber. Eat whole foods that provide fiber is better than processed foods. For maximum benefit, a woman should consume about 25 grams of fiber per day, and a man at least 35-40 grams of fiber per day. But the average American's daily intake of dietary fiber is only 12–18 grams. Below are list of fiber rich foods that good for our health.
- Oatmeal: Oatmeal contains beta glucan, which is a special type of fiber that has the effect of lowering cholesterol, and may also improve immune system function. Oatmeal is a good mix of soluble fiber and insoluble fiber. Soluble fiber is a type of fiber that lowers blood cholesterol. While insoluble fiber can help keep digestion running smoothly.
- Papaya: Eating papaya can smooth the process of removing metabolic waste or avoid constipation. Enzyme Papain can also break down foods containing proteins to form various amino acid compounds, which are eliminating unwanted substances formation due to incomplete digestion.
- Berry: Fruit is a good source of fiber. According to nutrition experts, raspberries, blackberries and elderberries are the best sources of dietary fiber, with 8 to 10 g of fiber per 1 cup serving.
- Green leafy vegetables: Green leafy vegetables are the food sources rich in iron, beta-carotene and fiber. According to nutritionists, green vegetables such as spinach, turnip greens, and beet greens, are the best sources of fiber. One cup serving contains 4 to 5 g of fiber.
- Corn: Corn contains many antioxidants. About half a cup of corn kernels, contains 2 grams of fiber. Popcorn (without salt or seasoning) is also a source of food fiber, with about 3.5 grams of fiber per three-cup serving.
- Avocado: Avocados have the advantage of overcome anemia, beauty therapy and help the regeneration of red blood cells. This type of fruit also contain lots of fiber (2.2 grams per 100 grams of material) that can be used to smooth the digestive tract and prevents constipation.
- Edamame: Edamame is a kind of large green soybean seed. Half a cup of edamame can contain up to 11 grams of protein and 9 grams of fiber, depending on the brand of the product you buy of course.
- Brown rice: These ingredients is one kind of rice that has a variety of vitamins, especially vitamin B, and vitamin E. Benefits of brown rice is very good for maintaining health and cure various diseases. This is because brown rice is rich and high mineral content. In addition, brown rice also contains a variety of substances such as phenolics which is a powerful antioxidant, selenium, etc.. Brown rice has a high fiber content so that it can cope with indigestion and constipation.
- Pears: Like most fruits with edible skin, pears are the fruit of the most nutritious and rich in fiber, when their skins are consumed as a whole. A pear contains about 5.5 grams of fiber.
- Broccoli: We all know that broccoli is good for health. Broccoli may prevent cancer and also contain a lot of fiber. You will get about 5.1 grams in a cup of boiled broccoli.
- Apple: As well as pear, apple is a fruit that should be eaten with the skin. Because that's where, apple nutrition, saved. A regular size apple contains about 4.4 grams of fiber.
- Red Guava: Guava suitable for diabetes cure therapies, due to the low calorie and glucose. Guava can also be used to treat infections, lowering cholesterol levels, as an antioxidant and anticancer, overcoming cancer, overcoming thrush, launched the digestive tract, preventing constipation and cleanse the blood. Guava contains vitamin A, vitamin C, potassium, phosphorus, and magnesium. In addition, red guava contain high fiber content of 7.3 grams per 100 grams of material.
- Tomatoes: Tomatoes are high in fiber include fruits with 4.2 grams per 100 grams of material. Tomatoes are known, the lycopene content were able to prevent prostate cancer. Because of this, men are more advised to consume tomatoes regularly (every day) to prevent prostate cancer.
- Pineapple: Nutrients and phytochemicals in pineapple include vitamin A, vitamin C, manganese, calcium, magnesium, and pectin. In addition, pineapples also contain fiber with 1 gram per 100 grams of material. Pectin in the pineapple serves to facilitate the disposal of excreta from the gut, helping to relieve the heat in the lungs, relieve cough, kidney and overcome bladder, overcoming thrush, reduce fever, treat heart disease and stroke, an infection, launched the digestive tract, preventing constipation, as well as overcome anemia disorder (if cooked with animal foods such as chicken).
- Mango: Mangoes contain as much as 1.6 grams of fiber per 100 grams of material. Additionally, mangoes contain vitamin A, pectin, and fructose. Nutrient content in mango beneficial to strengthen the body's tissues, increase endurance, reduce dehydration, launched the digestive tract and prevents constipation. In addition, the nutrients in mangoes can also be used for beauty therapy and serves as anticancer. Special people with diabetes should not eat mangoes because they contain high levels of sugar.
- Peas: Peas that processed into various types of food is a delicious source of fiber, versatile, and inexpensive. One cup of peas can contain about 16.3 grams of fiber, and a cup of frozen peas contains about 8.8 grams after cooking.
- Almonds: Almond and almost all other nuts are an excellent source of fiber, packed with healthy fats, and proteins. But the number of calories of almonds is high enough to not be too much in taking them.
- Haricot: Besides rich in fiber, protein, and iron, white beans or haricot also one of the best sources of potassium nutrition. About 1 cup will cover 25 percent of the daily requirement for nutrients that fight hypertension.
- Black beans: Black beans contains 15 grams of fiber per cup, and about 15 grams of protein. Dark color of the bean, showed a high content of flavonoids. Flavonoids have powerful antioxidant properties. When adding nuts and other foods high in fiber to the daily diet, be sure to drink more water.
- Bread and Whole Wheat Pasta: Wheat maintains that nutrients and rich in fiber, so the diet include whole wheat bread in the daily diet is a smart choice. Whole wheat pasta is a great alternative fiber-rich foods.
