Meaning and Types of Fiber Foods You Should Eat
Fiber, also known as roughage, is the part of plant based foods grains, fruits, vegetables, nuts, and beans that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body. Fiber comes in two varieties: insoluble and soluble.
Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes. While soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or white foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed. Below are 16 fibre foods
Pear is a popular fruit that’s both tasty and nutritious. It’s one of the best fruit sources of fiber.
Strawberries are a delicious, healthy option that can be eaten fresh. They’re also among the most nutrient dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants.
Avocado is a unique fruit. Instead of being high in carbs, it’s loaded with healthy fats. Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits.
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium. A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.
Carrot is a root vegetable that’s tasty, crunchy, and highly nutritious. It’s high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.
Beetroot is a root vegetable that’s high in various important nutrients, such as folate, iron, copper, manganese, and potassium. Beetroots are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance.
Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet. It’s loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and contains antioxidants and potent cancer fighting nutrients. Broccoli is also relatively high in protein, compared with most vegetables.
9. Brussels sprout
Brussels sprout is a cruciferous vegetable that’s related to broccoli. They’re very high in vitamin K, potassium, folate, and potent cancer fighting antioxidants.
Lentils are very cheap and among the most nutritious foods. They’re very high in protein and loaded with many important nutrients.
11. Kidney Beans
Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant based protein and various nutrients.
Chickpea is another type of legume that’s loaded with nutrients, including minerals and protein. Chickpeas form the base of hummus, one of the easiest spreads to make yourself. You can slather it on salads, veggies, whole grain toast, and more.
Oats are among the healthiest grain foods on the planet. They’re very high in vitamins, minerals, and antioxidants. They contain a powerful soluble fiber called beta glucan, which has major beneficial effects on blood sugar and cholesterol levels.
Almonds are a popular type of tree nut. They’re very high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium. Almonds can also be made into almond flour for baking with a dose of extra nutrients.
15. Chia Seeds
Chia seeds are tiny black seeds that are immensely popular in the natural health community. They’re highly nutritious, containing high amounts of magnesium, phosphorus, and calcium. Chia seeds may also be the single best source of fiber on the planet.
16. Sweet Potatoes
Sweet potato is a popular tuber that’s very filling and has a delicious sweet flavor. It’s very high in beta carotene, B vitamins, and various minerals.