Lifis incredibly important. It passes through the stomach undigested and reaches the intestine. There, it nourishes the beneficial gut bacteria. Fiber also promotes weight loss, lowers blood sugar levels and improves constipation.
The recommended daily intake is 25 grams for women and 38 grams for men. However, most people are eating around 15-17 grams a day, half of the daily intake.
In fact, it is very easy to increase your fiber intake. High fiber foods The amount to be taken daily can be consumed in a healthy way. Request "foods containing the most fiber " ve "The benefits of fiber foods"...
What is Fiber?
Lifis an essential part of a healthy diet. Adequate fiber consumption means being healthy, preventing type 2 diabetes and weight gain.
While men are recommended to consume 38 grams of fiber per day, this amount is 25 grams for women.
However, not all fibers It does not have the same effect on the body, and the health effects of different species are also different.
Different Fiber Types
Dietary fiber is a group of carbohydrates that cannot be digested in humans. It is found in all plant foods, including fruits, vegetables, nuts, seeds, and grains.
Because dietary fiber refers to a different type of group of carbohydrates, it can be categorized in a variety of ways. However, based on resolution, they are usually grouped as follows:
Insoluble fibers
These fibers are insoluble in water. It usually passes through the intestines unchanged and adds bulk to the stool.
Soluble fibers
These fibers absorb water from the gut to form a jelly-like paste. This slows down the digestion of the food we eat.
Most foods contain both soluble and insoluble fiber.
Foods with insoluble fiber in general include grains, wheat bran, and some fruits (such as avocados) and vegetables (such as celery and cauliflower).
Good sources of soluble fiber are certain fruits (such as strawberries and bananas) and vegetables (such as broccoli and carrots), such as oats, flax seeds, beans and lentils.
What Are the Benefits of Fiber?
Fiber helps keep the intestines healthy
Fiber consumption helps maintain regular bowel movements and relieves constipation.
One study found that 77% of those with chronic constipation were only relieved by eating more fiber.
Furthermore, adequate amounts of fiber are thought to increase the growth of "good" bacteria in some of them in the gut.
For example, soluble fiber, known as prebiotics, feeds beneficial bacteria in the gut. By helping the growth of good gut bacteria, it benefits health.
They also increase the production of some important nutrients, including short-chain fatty acids such as butyrate, which are thought to support a healthy immune system and intestinal barrier function.
It is important to have a strong gut barrier. It helps keep you healthy by preventing viruses and harmful bacteria from entering the body.
Some prebiotic foods are oats, bananas, and strawberries.
Fiber helps to lose weight by providing satiety
Eating fiber-rich foods helps with weight loss.
Observational studies show that people who eat large amounts of fiber tend to weigh less and have a lower body fat intake.
This is because, high fiber foodsThe intake is lower in calories and more satiated than low fiber foods. It, high fiber foodsIt means it can help you eat less without even realizing it.
Fiber protects against type 2 diabetes
It is thought that regularly consuming the recommended amount of fiber will help prevent and treat type 2 diabetes.
According to observational studies, those who consume more fiber have a lower risk of developing type 2 diabetes.
A study that followed 14 people over 75.000 years found that those who ate more than 15 grams of fiber per day had a significantly lower risk of developing diabetes.
Additionally, this risk was lowest in the group that ate insoluble fiber.
Another study found that people who ate 3-5 servings of whole grains a day had a 26% lower risk of type 2 diabetes.
It's thought that if you already have diabetes, consuming more fiber can help control blood sugar levels.
This is why soluble fiber slows the digestion and absorption of sugars, resulting in more gradual increase in blood sugar levels and less blood sugar fluctuations.
Studies show that increasing fiber intake, especially soluble fiber, can lower blood sugar levels and improve metabolic health in people with type 2 diabetes.
Is There Any Loss of Fiber?
Increasing the amount of fiber in your diet provides many health benefits, but can sometimes cause problems.
If you are not used to eating large amounts of fiber, suddenly increasing your intake of large amounts can cause digestive symptoms such as bloating, pain, and gas.
Also, for those with irritable bowel syndrome (IBS), fiber-rich foods it might be a problem.
This is because many high fiber foods It is also high in fermentable carbohydrates known as FODMAPs. These are known to make IBS symptoms worse.
What Are Fiber Foods?
poverty
povertyIt is a delicious and nutritious fruit. It is one of the best fruit sources of fiber.
Fiber content: A medium pear has 5.5 grams of fiber, and 100 grams per 3.1 grams.
Strawberry
Strawberry It is a delicious and popular fruit. In fact, it tastes better than any junk food. It is also one of the most nutritious fruits. It is packed with vitamin C, manganese and all kinds of powerful antioxidants.
Fiber content: There are 100 grams of fiber in 2 grams. This is a very high rate, given the low calorie content of strawberries.
Avokado
Avokado different from other fruits. It contains healthy fats instead of carbohydrates. It is very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. It also has many health benefits.
Fiber content: There are 100 grams of fiber in 6.7 grams.
Apple
Appleis one of the most satisfying fruits. It is also high in fiber.
Fiber content: A medium apple has 4.4 grams of fiber, and 100 grams of fiber 2.4 grams.
Raspberry
Raspberries are one of the most nutritious fruits with a very strong flavor. It is loaded with vitamin C and manganese.
Fiber content: A cup contains 8 grams of fiber, and 100 grams contains 6.5 grams.
Banana
BananaIt is a good source of many nourishing vitamins and minerals, including vitamin C, vitamin B6, and potassium.
Fiber content: A medium banana has 3.1 grams of fiber, and 100 grams per 2.6 grams.
A green or unripe banana contains significant amounts of resistant starch, an indigestible type of carbohydrate that functions like fiber.
Berry Fruits
Blueberries (3,6 grams per cup) and blackberries (7,6 grams per cup) provide fiber.
Carrot
Carrot It is a delicious, crunchy and highly nutritious root vegetable. It is high in vitamin K, vitamin B6, magnesium, and beta carotene (an antioxidant that becomes vitamin A in the body).
Fiber content: There are 3.4 grams of fiber in a cup, and 100 grams in 2.8 grams. This is a very high rate given the low calorie content of carrots.
Beet
BeetIt is a root vegetable rich in various important nutrients such as folate, iron, copper, manganese and potassium.
Inorganic nitrates in beets are nutrients known to have various benefits related to blood pressure regulation and exercise performance.
Fiber content: 1 cup has 3.8 grams and 100 grams has 2.8 grams of fiber.
Broccoli
BroccoliIt is a cruciferous vegetable and is highly nutritious. It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese, contains antioxidants and cancer-fighting nutrients.
Broccoli has a high protein content compared to most vegetables.
Fiber content: 1 cup contains 2.4 grams of fiber and 100 grams of fiber 2.6 grams.
Artichoke
Artichokeis high in many nutrients and one of the best sources of fiber.
Fiber content: There is 1 grams of fiber in 6.9 artichoke and 100 grams of fiber per 5.4 grams.
Brussels sprouts
Brussels sproutsis a cruciferous vegetable in the same family as broccoli. Brussels sprouts are very high in vitamin K, potassium, folate, and cancer-fighting antioxidants.
Fiber content: 1 cup provides 3.3 grams of fiber, and 100 grams provides 3.8 grams of fiber.
Lentil
Lentil is a nutritious food. Its protein level is very high and loaded with all kinds of important nutrients.
Fiber content: 100 grams have 7,9 grams of fiber content.
Kidney bean
Kidney beanloaded with plant-based protein and a variety of different nutrients.
Fiber content: 1 cup of cooked kidney beans provides 11.3 grams of fiber, and 100 grams of fiber provides 6.4 grams.
Pea
Fiber content: 1 cup of cooked peas provides 16.3 grams of fiber, while 100 grams provides 8.3 grams of fiber.
Chickpea
Chickpeais a legume loaded with nutrients, including minerals and protein.
Fiber content: 1 cup of cooked chickpeas provides 12.5 grams of fiber, and 100 grams of fiber provides 7.6 grams.
Quinoa
QuinoaContains all kinds of nutrients, protein, magnesium, iron, zinc, potassium and antioxidants.
Fiber content: 1 cup of cooked quinoa provides 1,6 grams of fiber.
Oat
Oatis one of the healthiest grains. It is very high in vitamins, minerals and antioxidants. It contains a powerful soluble fiber called beta glucan that provides great benefits on blood sugar and cholesterol levels.
Fiber content: Provides 100 grams of fiber per 10,6 grams.
Popcorn
Popcornis very high in fiber. However, if you blast with excess fat, the fiber content will be negligible compared to the calorie content.
Fiber content: Provides 100 grams of fiber per 14.5 grams.
Almond
AlmondIt is very high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium.
Fiber content: Provides 100 grams of fiber per 12.5 grams.
Chia Seeds
Chia seeds It is very nutritious and contains high levels of magnesium, phosphorus, calcium and magnesium. Perhaps the best source of fiber.
Fiber content: Provides 100 grams of fiber per 34,4 grams.
Sweet potato
Sweet potatois a very filling and tasty root vegetable. It is very high in beta carotene, B vitamins and various minerals.
Fiber content: A medium boiled sweet potato (without the peel) provides 3.8 grams of fiber.
Dark chocolate
Dark chocolateis one of their delicious foods. It is surprisingly high in nutrients and rich in antioxidants and nutrient-dense.
Fiber content: 100 grams of dark chocolate provides 10.9 grams of fiber.
Foods Containing Soluble Fiber
Soluble fiber is a type of fiber that draws water into the intestine, softening stools and supporting regular bowel movements.
It helps to feel full for a long time, reduces constipation, and also lowers cholesterol and blood sugar levels.
Here "Foods high in soluble fiber" and fiber content…
Black beans
Black beanscontains pectin, a form of soluble fiber that looks like gum in water. This delays stomach emptying and makes you feel full longer and gives the body more time to absorb nutrients.
Black beans are rich in protein and iron, low in calories and almost fat-free.
Soluble fiber content: 129 grams of cooked black beans provide 5.4 grams of soluble fiber.
Brussels sprouts
We know that Brussels sprouts are a good source of fiber.
The soluble fiber in Brussels sprouts is used to feed beneficial gut bacteria. These produce vitamins K and B, along with short-chain fatty acids that support the gut lining.
Soluble fiber content: 78 grams of Brussels sprouts provide 2 grams of soluble fiber.
Avokado
It is rich in both soluble and insoluble fiber.
Soluble fiber content: Half an avocado has 2.1 grams of soluble fiber.
Sweet potato
A medium sweet potato contains about 4 grams of fiber, half of which is soluble fiber. Sweet potatoes are high in soluble fiber, which helps to feel fuller.
Soluble fiber content: 150 grams of cooked sweet potato has 1.8 grams of soluble fiber content.
Broccoli
Broccoli is a good source of dietary fiber, more than half of which is soluble.
The high amount of soluble fiber found in broccoli supports gut health by feeding the good bacteria in the large intestine. These bacteria produce beneficial short-chain fatty acids such as butyrate and acetate.
Soluble fiber content: The soluble fiber content of 92 grams of cooked broccoli is 1,5 grams.
Turnip
Turnip is a root vegetable. The most abundant nutrient in this vegetable is potassium, followed by calcium, vitamins C and K.
It is also great for increasing your fiber intake.
Soluble fiber content: 82 grams of cooked turnips have 1.7 grams of soluble fiber content.
poverty
A medium pear is an excellent source of fiber with 5.5 grams of fiber content. 29% of it is soluble fiber, its main form is pectin.
Pear also has a laxative effect, due to its high fructose and sorbitol content.
Soluble fiber content: A medium pear has 1,5 grams of soluble fiber.
Kidney bean
Kidney beans are a good source of soluble fiber, especially high in pectin. However, some people may have trouble digesting it.
Soluble fiber content: 133 grams of cooked kidney beans provides 3 grams of soluble fiber.
FIG
It is an extremely nutritious fruit that contains calcium, magnesium, potassium, B vitamins and other nutrients.
Both dried and fresh figs are great sources of soluble fiber, allowing more time for nutrients to be absorbed, slowing the movement of food through the intestines.
Dried figs are also used to relieve constipation.
Soluble fiber content: 37 grams of dried figs have 1.9 grams of soluble fiber content.
Nectarine
Nectarine is a stone fruit that grows in hot, temperate regions. It is a good source of B vitamins, potassium and vitamin E. In addition, it contains a variety of ingredients that have antioxidant properties.
More than half of a medium nectarine provides 2.4 grams of fiber that is soluble.
Soluble fiber content: A medium nectarine provides 1.4 grams of soluble fiber.
Apricot
ApricotIt is low in calories and a good source of vitamins A and C. Three apricots provide 2.1 grams of fiber, the majority of which are soluble.
It is a fruit that helps digestion. One study found that mice that ate fiber from apricots had higher stool weight than those who ate only insoluble fiber.
Soluble fiber content: The soluble fiber amount of 3 apricots is 1,4 grams.
Carrot
Carrots have a high content of beta carotene, some of which is converted into vitamin A. This vitamin supports eye health and is particularly important for night vision.
Soluble fiber content: 128 grams of cooked carrots have 2.4 grams of soluble fiber.
Apple
Apples are one of the most eaten fruits in the world.
It is a good source of pectin, a soluble fiber, along with a variety of vitamins and minerals.Apple pectinhas many health benefits, such as reduced risk of heart disease and improved bowel function.
Soluble fiber content: A medium apple has 1 gram of soluble fiber.
Guava
GuavaIs a tropical fruit native to Mexico, Central and South America. One guava contains 30 grams of dietary fiber, about 3% soluble.
This fruit has been shown to reduce blood sugar levels as well as total cholesterol, triglyceride and LDL (bad) cholesterol in healthy people. In part, this is due to the content of pectin, which is soluble fiber that can delay the absorption of sugar.
Soluble fiber content: 1 raw guava fruit provides 1.1 grams of soluble fiber.
Flax seeds
Flax seeds Small brown, yellow or golden seeds with a high content of soluble fiber.
Soluble fiber content: 1 tablespoon (14 grams) of flaxseed provides about 0.6-1.2 grams of soluble fiber.
Sunflower seed
Sunflower seeds are a healthy snack rich in monounsaturated and polyunsaturated fats, protein, magnesium, selenium and iron.
Soluble fiber content: 35 grams of sunflower seeds provide 1 gram of soluble fiber.
Hazelnut
Hazelnut is a nut rich in unsaturated fats, vitamin E, thiamine and iron. Due to its soluble fiber content, hazelnuts help reduce the risk of heart disease by lowering LDL (bad) cholesterol.
Soluble fiber content: 34 grams of hazelnuts have 1.1 grams of soluble fiber content.
Oat
Oats contain beta glucan, a type of soluble fiber associated with lowering LDL (bad) cholesterol and maintaining blood sugar control.
About 100 grams of dry oats contain 10 grams of total dietary fiber. Of this, 3.6 grams is insoluble and 5.8 grams is soluble fiber, of which 4.2 is beta glucan.
Beta glucan is the substance that gives oatmeal its characteristic creamy texture.
Soluble fiber content: 233 grams of cooked oats have 1.9 grams of soluble fiber content.
Harp
Like oats, it is a source of soluble fiber beta glucan, which reduces the risk of heart disease. Other types of soluble fiber in barley are psyllium, pectin, and guar gum.
Soluble fiber content: 79 grams of cooked barley has 0.8 grams of soluble fiber content.
