- Foods rich in fiber will do their part in preventing digestive problems, fighting cancer, and losing weight.
- When attempting to drop some extra pounds, fiber rich foods will keep you feeling full for a longer period of time.
- Fruits and vegetables are a fortifying and natural source of fiber.
- Berries of any kind are portable to have anytime and anywhere.
- Don’t peel your apples. Keeping the skin on this fruit will provide another great source of fiber.
The benefits obtained from including fiber in your daily diet are endless. From digestive problems to cancer fighting, foods rich in fiber will aid and protect your body from numerous diseases. In fact, the USDA recommends that we consume a minimum of 25 grams of fiber daily. Many believe 30 to 40 grams of fiber per day is a more optimum dosage. Fiber deficiency will cause constipation and hemorrhoids, high blood sugar, obesity, colon cancer and heart disease. Aside from protecting the body from disease and aiding recovery from certain conditions, a menu of foods rich in fiber is recommended when on a weight loss plan. Fiber rich foods will provide a fuller feeling for a longer length of time.
LEGUMES include foods like green peas, pinto and kidney beans, lentils, and peanuts. Since peanuts are part of the legume family, peanut butter will count as a fiber source. Legumes are an inexpensive and efficient source of fiber. Legumes provide about four to eight grams of fiber per serving.
BARLEY contains approximately three grams of fiber per serving. Four servings per day of this type of fiber fortified food is recommended by the U. S. Food and Drug Administration. The fiber derived from barley has a beneficial effect on glucose toleration. Aside from glycemic control, soluble fiber as in barley and oats will have a positive effect on the prevention of cardiovascular disease.
OATS have the same benefits as its counter partner barley at three grams of fiber per serving. Soluble fiber lowers cholesterol levels and reduces insulin levels. Rolled oats and oat bran consists of generous amounts of such fiber found in these grains.
WHOLE WHEAT BREAD is a better source of fiber over the standard white bread. As long as whole wheat flour is the only flour used to make the bread, this fiber source will be most beneficial. Ingredients of the bread should be reviewed. The first ingredients listed should be whole wheat, stone whole wheat, or similar. Also, check the label for fiber content. Each slice of bread should provide at least two grams of fiber.
VEGETABLES are valuable sources of fiber. For a steamed cup of broccoli, you will ingest a whopping four or so grams of fiber. Other vegetables which are great sources of fiber are artichokes, avocado, carrots, tomatoes, sweet potato, cabbage, cauliflower and the list goes on.
BERRIES of any kind, blueberries, blackberries, strawberries, and more, are great sources for foods rich in fiber. Much of the fiber from these berries comes from pectin, a soluble fiber which lowers cholesterol.
FRUITS such as oranges, apples with skin, mango, pear and kiwi are fine sources of fiber as well. Dried fruits like raisins and dates are also beneficial. Fruit should always be included in a daily regimen of food choices.
WHOLE GRAIN CEREALS are fiber rich foods which will keep your appetite fully satisfied. When reading labels of cereal products, base your choice on the higher fiber content. Avoid the highly sweetened cereals and stick with the healthy whole grains.
BROWN RICE is a side dish which will complement your main entrée while filling your appetite with healthy fiber. Brown rice surpasses the health benefits of white rice as it will retain minerals and vitamins.
WHOLE GRAIN PASTA is a source of fiber which is heartier and more filling than traditional pasta. Whole grain pasta has gained recent popularity with most popular brands offering a choice of white or whole wheat pasta. For more fiber, whole grain should be the pasta of choice.
It cannot be denied that foods rich in fiber play a significant role in the prevention of obesity, constipation, heart disease, cancer and more. To keep your body at a healthy functioning level, high fiber foods should be a regular part of the daily food plan.