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High Fiber Foods

Everybody has heard of fiber and knows that fiber can help eliminate our waste, but do you really know about fiber and it's function to living a healthier lifestyle. Fiber is a substance found in plants to maintain the plant's structure. Dietary fiber is the kind you eat, which are found in fruits, veggies, and grains. Having a healthy diet has to include fiber in it. Fiber comes in 2 forms and they are soluble and insoluble. Soluble fiber can be dissolved in water and it turns into a gel-like substance during digestion, which slows the digestion process. Oat bran, barley, nuts, seeds, beans, peas has soluble fiber. Research has stated that soluble fiber can contribute to decreasing cholesterol levels and glucose in blood. Insoluble fiber can not be dissolved in water. So that speeds up the food through the stomach and intestines by pushing the waste through your colon. Wheat bran, veggies, and whole grain has insoluble fiber in it. Eating foods with high fiber will maintain a healthy digestive system and makes your immune system stronger by removing the waste and toxins in your body. Some research have stated that high fiber diets may reduce the risk of heart disease and diabetes. A typical American only eats about 11 grams of fiber a day. According to the National Academy of Science Institute of Medicine recommends daily fiber intake for adults is: Age 50 and younger, men should have 38 grams and women should have 25 grams; age 51 and older, men should have 30 grams and women should have 21 grams. Low fiber diets have been linked to diseases and conditions like colon cancer, constipation, Crohn disease, varicose veins, and hemorrhoids. High fiber diets is very helpful when you have symptoms of chronic constipation, diverticulosis, and irritable bowl syndrome. Below is information on the benefits of a fiber diet, a list of high fiber foods, and tips to eat more fiber in your diet.

Benefits of a High Fiber Diet:

Prevents Constipation- Dietary fiber increases the weight and size of your stool and softens it, making it easier to pass your stool.

Lowers Risk of Digestive Conditions- High fiber diet can lead to a decrease in irritable bowel syndrome, hemorrhoids, and diverticulosis disease.

Lowers Blood Cholesterol Levels- Beans, oats, flaxseed, and oat bran has fiber in them that may help lower the total blood cholesterol levels that are considered "bad"

Controls Blood Sugar Levels- Soluble fiber can help slow the absorption of sugar, which can reduce the risk of developing Type 2 diabetes.

Helps with Weight Loss- Eating foods with high fiber requires more chewing, which gives your body more time to register when you are not hungry anymore. Also high fiber foods will full you up more and that leads to eating less.

Having a list of high fiber foods is very beneficial to help start increasing you fiber intake each day. To get you started, try
adding high fiber foods to your diet slowly over a couple of weeks. This way it will give your digestive system time to
gradually adjust to the change. Always drink plenty of water because that will also help your digestive system. Below is a
list of high fiber foods:

High Fiber fruits- Raspberries, Pears with skin, Apples with skin, Figs, Blueberries, Bananas, Oranges, Raisins, Strawberries, Peaches, Figs, Plums, Grapefruits, Cantaloupe, and Apricots

High Fiber legumes, nuts, & seeds- Spilt peas, Lentils, Black Beans, Lima Beans, Sunflower Seeds, Almonds, Pistachios, Pecans, Baked Beans, Peanuts, Cashews, Kidney Beans, Green Beans, Flax Seeds, Pumpkin Seeds, Soybeans(cooked), Garbanzo Beans(cooked), Walnuts,

High Fiber grains, cereal, & pasta- Whole Grain Foods, Barley, Oat Bran Muffins, Bran Flakes, Oatmeal, Brown Rice, Rye/Whole Wheat/ Multi-grain bread, Whole Wheat Rice,

High Fiber Vegetables- Peas, Artichokes, Brussels Sprouts, Turnip Greens, Potatoes w/ skin, Corn, Tomato Paste, Tomatoes, Carrots, Cauliflower, Spinach, Broccoli, Mushrooms, Avocados, Beets, Cabbage, Collard Greens, Celery, Raw Onions, Winter and Summer Squash

Tips for more Fiber:

Eat high fiber cereal in the morning (Bran or Fiber in cereal name).

Eat whole grain breads, look for at least 2 grams of dietary fiber per serving.

Eat whole grain rice and pastas.

Eat more beans, peas, and lentils.

Add black beans to your foods.

Eat fruit, vegetables, whole grain crackers as a snack.

Eating high fiber foods is only a benefit to your health. I know eating healthier foods can be expensive and bust your pocketbook. I suggest buying generic brands of foods for example whole wheat pasta, and getting fresh fruits and vegetables on sale. Like I said before, gradually incorporate high fiber foods into your diet. An idea of this could be using black beans in your tacos by putting them in the meat and using whole wheat tortillas. That is a simple way to add more fiber to your dinner. If you are wanting to start living a healthier lifestyle, then start this minute; you will not regret your decision.

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High Fiber Foods