Getting your fill of fiber can seem tough, especially if you’re not in the mood for vegetables.
You may be surprised at what foods have high amounts of fiber. And why do we care about having enough fiber in our diets? Keep reading for more about why fiber is important and some high-fiber foods you can include in your everyday lifestyle.
Types of dietary fiber
Many foods are rich in fiber; however, not all fibers are the same. Fiber is divided into two different types: soluble fiber and insoluble fiber. Despite being different, both should be included as part of healthy habits to help prevent disease and better digestion.
Soluble fiber:
Soluble fiber helps prevent cardiovascular disease. It is a fiber mainly found in peas, lentils, beans, seeds, nuts, barley, oat bran, and certain fruits and vegetables. This fiber is attracted to water and turns into a gel during digestion.
Insoluble fiber:
Present in whole grains, vegetables and wheat bran, it is a fiber that helps digestion (which is ideal for people who suffer from constipation), accelerating the passage of food through the stomach and intestines.
High fiber foods
Before knowing some foods rich in fiber, at A de Coco, we want to make you some recommendations for a balanced diet: first, change saturated fats for unsaturated ones; increase the consumption of fruits and vegetables, as well as whole grains and nuts.
Without realizing it, in this way, you will be eating a diet high in fiber that will significantly help your body. To meet this goal, you can do several exercises, including always looking at the nutritional information and food table of the products you consume.
Now, vegetable fiber, which is what we commonly consume in fruits, vegetables, and grains, you can find them in:
- Vegetables, legumes and nuts
If we talk about vegetables, look at lettuce, chard, carrot (raw), and spinach. If you want cooked vegetables: asparagus, beets, broccoli, and mushrooms are great options. Regarding legumes: lentils, beans, peas, and chickpeas have high fiber content. And finally, if you like nuts, you can consume sunflower seeds, almonds, or pistachios.
- Fruits
There is a whole world of high-fiber fruits. Among them, apples, bananas, peaches, pears, mandarins, plums, and pineapple are among the main ones. Another excellent option is dried or dehydrated fruit.
- Grains
To learn how to spot the fiber-rich foods in this category, eat: whole grains, whole grain bread, brown rice, popcorn (believe it or not), and wheat pasta.
According to the WHO and the Dietary Guidelines for health, it is advisable to consume legumes such as beans, lentils, and chickpeas at least twice a week and five servings of fruits and vegetables a day.
The benefit of consuming fiber
Now that you know the foods that are a source of fiber, we want to tell you about other additional benefits to those we have already mentioned.
In addition to helping good digestion and preventing heart disease, fiber helps control diabetes, helps you have a healthy colon, and decreases the risk of obesity. Likewise, multiple studies suggest that fiber prevents conditions such as colon cancer.
If you want to increase the fiber intake in your diet, here are some easy-to-follow recommendations:
- If possible, include vegetables in all your meals (breakfast, lunch and dinner),
- Consume nuts, fresh fruits, and raw vegetables between meals and as snacks.
- Ripe fruits contain high amounts of fiber, do not waste them.
- Vegetable fiber generates a feeling of satiety, which helps control your weight.
Create your diet according to your tastes. Remember, eating well is also synonymous with eating delicious food!
