Eating healthy is the best gift one can give to his body. One of the most essential nutrients in your diet is fiber which not only supports your digestive system but also helps you to lose weight easily. If you’re not including fiber in your daily intake, eventually you’ll experience dips in energy, and may feel difficulty in losing weight. It may also increase the risk of diabetes.
What is Fiber?
Fiber can be a type of carbohydrate, but, unlike other carbs, it cannot be broken down into digestible sugar molecules. The special function of fiber is to keep the digestive system healthy. Due to fiber, the toxic substances get out of the body faster. By consuming fiber-rich foods, the amount of sugar remains under control and there is no hunger again and again.
Along with this, fiber controls appetite and blood sugar. Eating a diet rich in fiber helps in lowering cholesterol. Fiber improves your digestion and keeps you healthy and there is no unnecessary obesity in the body.
According to Colorado State University fiber can be divided into two categories: Soluble and Insoluble fiber.
It dissolves in water, thus forming a more gel-like substance in the body as well. It helps in reducing blood sugar levels as well as blood cholesterol.
It does not dissolve in water but retains its shape while in the body. It accelerates the passage of food through the digestive system and also helps in maintaining regularity and prevents constipation.
Daily Fiber Intake
The Institute of Medicine sets the Recommended Daily Amount (RDA) for fiber intake. Men 50 and younger should consume 38 grams of fiber per day, and men 51 and older should consume 30 grams. Women 50 and younger should consume 25 grams per day and women younger than 21 grams. According to the Institute, most Americans do not consume enough fiber.
1/2 cup of cooked split beans contains about 8 grams of fiber, 115 calories, 8 grams of protein. Split beans are a great source of plant-based protein and are also a rich source of fiber. Being a balanced source of protein, carbs, fiber, and healthy fats, split beans play a big part in your weight loss efforts. Other benefits include lowering the risk of cholesterol, high blood pressure, and diabetes.
One cup (198 grams) of cooked lentils typically contains about 230 calories, 17.9 grams of protein, and 15.6 grams of fiber. Lentils are rich in both soluble and insoluble dietary fiber. Insoluble fiber facilitates regular bowel movements, prevents constipation and colon cancer while soluble fiber reduces the risk of heart disease. And regulates blood sugar levels for people with diabetes.
One-half cup (86 grams) of cooked black beans contains about 114 kilocalories, 7.62 grams of protein, and 7.5 grams of fiber. Black beans are a versatile plant-based protein as well as a rich source of fiber that adds flavor, texture, and color to many dishes. They are naturally gluten-free and vegan so yes good news to all the vegans, you can consume it without even thinking once!
A 1/2-cup (170-gram) serving of peas provides 62 calories, 4 grams of protein, 4 grams of fiber. Not only fiber but also an excellent source of protein, green peas give you all you want to achieve your desired body weight! They are extremely low in calories also. Green peas are something that could be incorporated into any dish you want. If you’re in a hurry just carry some boiled peas with black salt and you’re done with your snack which is healthy as well as tasty.
One ounce (about 28 grams) of bran flakes contains about 60.5 calories, 4.4 grams of protein, 12 grams of fiber. Bran flakes are highly nutritious and an excellent source of fiber. It may benefit the digestive system and heart health and may also reduce the risk of breast and colon cancer. You can also bake bran muffins and eat them for your breakfast.
One cup (123 grams) of raspberries contains 64 calories, 1.5 grams of protein, and 8 grams of fiber. One cup of raspberries provides 7 grams of protein which is far more than most of the fruits. Including it in your breakfast with oats or bran flakes can help to achieve the required amount of fiber in no time.
One medium (128 g) artichoke has 7 grams of fiber, 45 calories, and 10 grams of protein. The artichoke is an edible plant with many leaves and a juicy, flavorful heart. Just half a cup of cooked artichokes has 7 grams of fiber which gives you only 45 calories which not only helps you lose weight. But also keeps your digestive system healthy and also reduces constipation and diarrhea.
One cup (cooked) pearl barley contains 6 grams of fiber, 3.5 grams of protein. Being a whole grain, pearl barley is one of the best sources of fiber. Also, just one cup of barley is enough to satisfy your hunger. What’s surprising is that it only has 193 calories per cup, with 6 grams of protein!
One medium peeled pear has 5.5 grams of fiber, 102 calories, and 0.6 grams of protein. One of the most popular fruits that are delicious as well as nutritious. And are one of the best fruit sources of fiber, vitamins, and antioxidants. Plus, their low-calorie count can aid in maintaining weight.
Per cup (cooked) turnip greens contain 5 grams of fiber, 1.6 grams of protein, 29 calories. Greens for good! Just one cup of turnip greens can prove to be very beneficial for your health. It helps in lowering blood pressure, reducing the risk of cancer, and apparently helping in weight loss. To add some extra effort to your weight loss process, along with turnip curry, have a cup of turnip green salad or soup.
One cup (88 grams) of chopped broccoli contains 2.5 grams of protein. 100 grams of broccoli contains 2.8 grams of protein and 34 calories. Low in calories but rich in fiber- yes a cup of broccoli can fill you up for 3-4 hours straight. Apart from weight loss, broccoli is very beneficial for your heart and digestive system. What are you waiting for, grab a bowl full of broccoli soup and have a healthy day without any extra calories!
One medium apple with the skin contains 4.4 grams of fiber, 95 calories, 0.5 grams of protein. Apples are rich in fiber and can help with diarrhea and constipation in addition to aiding in the weight loss process. The type of fiber in apples feeds good bacteria and is probably why they protect against obesity, heart disease, and type 2 diabetes.
There are 34 grams of fiber, 486 calories, 17 grams of protein in 100 grams of chia seeds. Chia seeds contain soluble fiber and it also helps to keep you full for longer. You can even add it to various dishes like smoothies, puddings, and cakes.
Per 1 tbsp cocoa powder contains 1.8 g fiber, 1.1 g protein, 12 calories. No, you’re not dreaming, you read that right! You don’t have to give up your favorite chocolate, but only dark chocolate. Also, make some chocolate protein shake with cocoa and satisfy your craving for your favorite flavor which is chocolate.
One peeled (medium) cooked sweet potato has 3.8 grams of fiber, 2 grams of protein, 112 calories. Sweet potatoes are an excellent source of fiber, vitamins, and minerals. They are rich in vitamin A which helps in maintaining healthy vision. These can be consumed as a complete breakfast, main course as well as a dessert too.
100 grams of popcorn contains 13 grams of fiber, 375 calories, 11 grams of protein. No, it’s not a lie! Your favorite movie snack can help you meet your fiber requirement for the day. So don’t hesitate to buy popcorn while watching a movie but make sure that they are air-popped only. And without any flavors, as they add unwanted calories to them.
Fiber is an essential part of our daily requirement which not only helps in losing weight. But it also has other benefits like boosting the digestive system, reducing the risk of cancer, diabetes and strengthening heart health.
The tips and advice suggested in the presented article are for general information only and should not be construed as professional medical advice. Consult your doctor before starting any kind of fitness program or making any changes to your diet.
Along with this you also see FOODS FOR HIGH BLOOD PRESSURE.