24 Healthy Foods Rich in Fiber

Foods rich in fiber
HalloHealthy.Com - Fiber foods are food that can not be digested or absorbed by the body completely. Because of this nature, fiber foods will very little to produce energy or calories for the body but still beneficial and necessary for our body especially help to smooth digestion.

Even if one does not consume or even never, it can be infected with various types of diseases.

Learn more about fiber food

Speaking of dietary fiber, then we need to know the types; Fiber consists of two types of fiber that can dissolve (soluble fiber) and fiber that can not dissolve (insoluble fiber).

Once taken, the fibers will be carried away in the colon to the colon to be subsequently disposed of. The presence of fiber-rich foods in the colon can help the metabolic process there until it launches defecation.

Soluble fiber(soluble fiber) is a fiber that can still be digested in the body, this fiber will bind the fat that comes from food to then discarded.

While the fiber is not soluble (insoluble fiber) is a fiber that remains intact until the time is removed from the body, this fiber can make the stomach feel full in a long time so that it has a diet.

For the needs of these fibers can be fulfilled, we should add a high type of food fiber into our daily food menu and the high fiber content can be obtained from vegetables, fruits, nuts, and seeds.

Fiber-rich foods from vegetables

Green vegetables are a must-eat food. In addition to containing many vitamins and minerals that are useful for the body, vegetables are also a high-fiber food that we often encounter.

  • Carrots: In addition to containing vitamin A, carrots also have a very high fiber content compared to other vegetables about 4 grams per 100 grams of carrots.
  • Potatoes: In addition to containing high carbohydrate, potatoes also have a high fiber content of about 3 grams of fiber per 100 grams of potatoes.
  • Spinach: This vegetable has a very high fiber content, which is 2.8 grams per 100 grams of spinach consumed every day.
  • Kale: This vegetable has a high content of calcium and vitamins and is also a food rich in the fiber of 2.0 grams per 100 grams of Ranking.
  • Celery: In addition to being beneficial in slowing the process of aging on the body, celery also has a fiber content of 1.5 grams per 100 gr of celery.
  • Beans: This vegetable also has a high fiber content. Each 100 gr of beans contains 1.2 grams of fiber which is excellent for the health of the body.
  • Broccoli: This vegetable has enough fiber content of about 0.9 grams per 100 grams and is one of the very healthy low cholesterol foods. READ ALSO: The benefits of broccoli for health
  • Lettuce leaves: This vegetable turns out to have sufficient fiber which is about 0.6 grams of fiber when you consume 100 grams of this lettuce leaf.
  • Japanese cucumber: This vegetable commonly called a Suki is a type of thick green cucumber and has adequate fiber content, with 0.5 grams of fiber every 100 grams of Japanese cucumber.

High fiber foods from fruits

The fruit is not only a high source of vitamins but also a source of natural fibers can even have a higher fiber content of some types of vegetables.
  • Avocado – Many who love this fruit because of its taste. This fruit contains calcium as well as high fiber. One whole avocado contains 10 grams of fiber which is very helpful to meet the needs of daily fiber.
  • Red Guava – This fruit has low-calorie levels but rich in vitamin C and the high fiber content of 7.3 grams of fiber per 100 grams of flesh.
  • Berries - like strawberry, blueberry, and grapes also have a very high fiber content. One cup of berries can contain 5.5 grams of fiber
  • Apples – In addition to the many nutrients it possesses, apples have a high fiber content of about 4.4 grams per 1 of the apple fruit.
  • Pear – pear has a similar texture and flavor to apples, with higher moisture content. This fruit contains fiber of 3.1 grams per 100 grams of fruit.
  • Mango – Mango Fruit is a fruit containing enough fiber, which 100 grams of mango fruit have a fiber content of 1.6 grams.
  • Papaya – fruit that has orange or yellow fruit flesh is also very good in the digestion because it has a fiber content of 1.3 grams per 100 grams of flesh.
  • Pineapple – In addition to containing good vitamins and minerals for the body, pineapple also has fiber as much as 1 gram per 100 gr of flesh.

Fiber food of beans and grains

Beans and grains are also high-fiber foods. Do not underestimate the small shape and often become this complimentary food, because the fibers it contains is more than the content of vegetable and fruit fibers.
  • Lima beans: Includes a type of native Central American nut. This nut is eaten as a healthy vegetable. This nut contains a very high fiber of about 19 grams per 100 grams of its
  • Nuts Pinto: This nut is very famous because it contains a very high fiber of about 5 grams per 100 grams of its. Moreover, pinto nuts are also low in fat so it can help lose weight.
  • Almonds: This nut is most commonly used as a mixture for cakes or eaten as a snack. Almond contains fiber as much as 12.2 grams per 100 grams.
  • Peanut: Peanut contains fiber as much as 8.5 grams per 100 grams.
  • Soy: These nuts are usually processed into Tofu, soy milk, or Tempeh. Soybeans contain As many fibers as 4.2 grams per 100 grams.

Processed foods rich in fiber

Some processed foods made from wheat are also foods that have high fiber content. These foods include:
  • Oatmeal: Because it is made from wheat, oatmeal has a high level of calorie and fiber levels. Consuminoatmealal will make you faster to satiety anoatmealstion will always be smooth and awake.
  • Wheat Bread: Unlike ordinary white bread, bread made from wheat material has a high fiber content that can help meet the needs of body fiber in a day.
Consuming adequate fiber foods will provide many benefits to the body, among others, prevent constipation, keep blood sugar levels stable, reduce the risk of obesity, lose weight, lower cholesterol levels, prevent disease Coronary heart disease, reduces the risk of high blood and stroke, lowers the risk of hemorrhoids, prevents bowel cancer, lowers the risk collateral cancer and gastrointestinal cacollateralis.

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Therefore sufficient for your daily body fibers.

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