Best high-fiber foods are identified in plants these fibers present in plants are also known as the soluble fibers. Dietary soluble fibers come from plants are not digestive in the intestinal tract. Fiber helps control cholesterol by wrapping the cholesterol in the intestine and exclude it from the body. Different fibers proportion may differ in the amount present in each plant.
Fibers are two types one is soluble and the other is insoluble. Soluble fibers are pectin and gum present in plants these are water-soluble fibers, soluble fibers help regulate cholesterol and insoluble fibers make the bowel movement free. Insoluble fibers are useful in constipation and hemorrhoids treatment.
Taking in high dietary fibers in diets helps to lose weight and reduce diabetes and obesity. Fibers reduce the risk of the harmful substance by increasing the rate of waste removal from the body. Some studies state that fibers prevent cancer.
Sources of fiber are plants fruits and vegetables, nuts and grains. Meats and dairy products and egg don’t contain fiber. There is no difference between frozen or fresh fruits both contains the same level of fiber but fried fruits will have less fiber.
To include high fiber content, one must change their eating habits at least intake of soluble fiber must be 5 to 10 grams and drink more water.
Some High fiber-rich foods are whole grains 1 to 2 grams of soluble fiber can be found in half cup of oatmeal and barley, quinoa
Healthy fats such as flax seeds and avocado and chia seeds will have more than 1gram of soluble fiber.
Lean protein food like beans and chickpeas and black-eyed peas soya beans provide up to 3 grams of fiber.
Almost every vegetable has 1 grams of fiber but broccoli, carrots, green beans and onions offer rich fiber content these can be taken raw or cooked.
starchy vegetable like sweet potatoes and green peas have the fiber content.
Fruits like banana and guava, dried apricots and oranges mangos provide a healthy amount of fiber content.
Water intake must be increased with increased intake of fiber for better results.
Above mentioned foods must be induced in the diet plan for breakfast, lunch, and dinner for better results. natural plant seed supplements can also be taken in the form of power mixed and with water.
In conclusion, doctors recommend dietary fibers by ingesting a variety of fiber-heavy meals for maximizing the benefits because from these foods not only fibers but also the nutrients.
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