Fiber is extremely vital to the human body. If you are hoping for a healthy life, you should always try to get fibers from fruits, vegetables, and whole grains.
What is fiber?
Fiber is any non-digestible, plant-derived carbohydrate that is generally categorized as soluble and insoluble. Soluble dissolves in water to form a gel-like substance that helps lower blood cholesterol and glucose levels. While insoluble doesn’t dissolve, it promotes the normal movement of material through the digestive system, increases stool Bulk, and stops constipation and irregular stools.
Benefit of fiber
Evidence shows that fiber benefit includes:
- Promote bowel health
- Its stimulate weight loss
- Lower blood sugar levels
- Fight constipation.
- Helps Lowers cholesterol levels
- Promote proper digestion
- Helps you live healthy and longer
- Reduce the risk of colorectal cancer
High-Fiber Foods
Increasing fiber in your diet is more simple than you imagine. You need to add the following food to your diet.
1. Oats
Oats are one of the promising sources of high fiber. It contains both soluble and insoluble fibers. Also, oats are enormous in vitamins, minerals, and antioxidants. Daily consumption of oats has been demonstrated to lower cholesterol, particularly LDL (bad) cholesterol, lower your blood sugar, and, therefore, lessen your risk of heart disease.
2. Bean
Beans are a fabulous way to load up your body with fiber. A half-cup of black-eyed peas or pinto beans gives you roughly 15 grams of fiber, which is over half your daily requirement for fiber. Also, they’re packed with high protein, carbs, iron, potassium, folate, magnesium, and low in fat and calories, which may minimize your risk of type 2 diabetes and heart disease by lowering LDL (bad) cholesterol, blood pressure, and aid weight loss.
3. Banana
Bananas have a reasonable amount of fiber. A medium-sized banana has roughly 5 grams of fiber, which may encourage your friendly gut bacteria and protect you against colon cancer. Additionally, bananas are a prominent source of potassium and antioxidants, which may help reduce damage from free radicals, lower your risk of some ailments, and help you lose weight.
4. Green peas
Green peas are high in fiber that your body demand and low in fat and have no cholesterol. One cup of boiled green peas has 8 grams of fiber. Furthermore, they are loaded with vitamins A, B-1, B-6, C, which are known for support blood sugar control, maintaining bone health, benefits digestion, and helping blood to clot to prevent bleeding. According to the HealthLine, the flavonols, carotenoids, magnesium, potassium, and calcium in green peas can reduce your possibility of heart disease and stroke.
5. Raspberries
Raspberries are a reliable source of fiber. One cup of raspberries contains about 8 grams of fiber that can help stop constipation, maintain a healthy digestive tract, and promote bowel movements’ regularity. Also, raspberries have antioxidants called zeaxanthin, which can protect your eyes from issues such as cataracts, diabetic retinopathy, and age-related macular degeneration (AMD).
6. Apple
Apples are one of the most traditional fiber fruits. One medium apple gives you about a 4 gram of fiber. Apples are likewise a vital source of vitamins A, B1, B2, B6 C, E, and K., as well as potassium and polyphenols. All of these nutrients help you lose weight, promote heart health, lower your blood pressure and odds of stroke, and type 2 diabetes.
