5 Fiber-Rich Foods You Should Not Remove from Your Diet
Doctors suggest it is easy to boost your fiber consumption and improve your lifestyle and digestion significantly. All you have to do is include a couple of high-fiber foods in your meal plans.
Unintentionally we lower our consumption of fiber by eating foods that are filled with unnecessary carbs, sugars, and fats. This sadly only adds to obesity rather than adding nutritional value to your meal.
The standard diet for all ages and gender is one that is high in animal products, for example, meat, cheddar, and milk, and refined grain items,” says Selene Vakharia, a taught nutritionist and lifestyle expert. “The unhealthy food that we eat does not satisfy our fiber needs.” When we fill ourselves off on these low-fiber foods, there is not much space left in our stomach for a nutritious high-fiber meal.
So why is fiber so important to be included in our diet?
Fiber is the foundation of the procedures we use to clean out waste and toxic material from our body., Vakharia said. “It clears the colon, feeds our healthy intestinal microorganisms, and slows the process of digestion so we remain full more and our blood glucose levels stays at a normal rate.” Low-fiber meals are related to constipation, piles, stomach ulcers, heart diseases, and weight gain.
There are two kinds of fiber that you should include in your diet: soluble and insoluble. Soluble fiber eases the process of digestion and keeps you full for a longer time. It may likewise help to control diabetes due to its useful effects on blood sugar. It also helps improve heart conditions by lowering the LDL cholesterol in the body.
On the other hand, insoluble fiber prevents constipation by adding bulk and improving bowel movements. Consuming both these fibers is very important for our body to function properly and show excellent result through a glowing skin and healthy hair and nails.
Here are 5 fiber-rich foods you can add to your diet.
Add a new food every week and you’ll be hitting those diet goals soon enough.
Add fiber to your diet in such a way that an apple a day keeps the doctor away proves to be effective. Apple is an economical and easily accessible source of gaining the maximum amount of fiber. Just like your other vegetables and fruits, an apple can be eaten raw – in its natural form. One medium sized apple with peel has 4.4 grams of fiber.
The soluble fiber present in Apple accumulates to 81 percent of the total fiber count, also called pectin. Doctors say that pectin and other soluble fibers help lower cholesterol levels in the body.
Ripe and fresh apples also have potassium and vitamin C. They are also rich in antioxidants and help boost the immune system. Red apples are more juicy and rich in fine acting as a good tooth cleaner and making gums strong. Apart from eating raw, they can also be utilized in making pies and fresh juices.
Pears do not only taste and look good but also serve some amazing health benefits.
One medium-sized pear has approximately 5.5 grams of fiber, which unquestionably gets things moving. Eat pears as snacks or add them to your smoothies. It sufficiently satisfies 24 percent of a person’s fiber needs. Another reason why parents are advised to feed pears to growing children. The skin can also be utilized in the diet as most of the fiber is found in it.
The soluble fiber found in pears has proved to lower bad cholesterol levels, also known as LDL, that reduces any risk for cardiovascular diseases.
An important thing to remember is that including fiber in your diet helps you stay full for long which significantly eliminates the need for high-calorie food
If you love eating carrots, you should try parsnips too. This vegetable resembles a white carrot, however, has a unique and delectable taste. You can utilize a parsnip in similar ways you would use a carrot or even use it as a substitute for a potato. They taste even better when eaten mashed. An eight-inch- parsnip when cooked well contains an estimate of 5.8 grams of fiber.
The high amount of soluble fiber in parsnips is linked with reducing weight, reducing birth defects, blood glucose levels, obesity, improving digestion and preventing cancer too.
Broccoli is an excellent source of protein and dietary fiber. One cup of raw broccoli has 2.4 grams of fiber, alongside a huge amount of vitamin C and vitamin K. In case you’re cooking it, don’t make the mistake to overcook it — steam or sauté until its bright green. Keep a hint of rawness to the broccoli to maintain its nutrients and fibers.
You don’t have to eat a large amount of broccoli daily to achieve its health benefits, a small serving of boiled or steamed broccoli will go a long way. The glucosinolate fibers in broccoli improve digestion by protecting the inner lining of the stomach by preventing the growth of harmful bacteria and pylori.
Gross right!? Odds are that you’ve tasted broccoli only when they are mashed or boiled to an extreme. We guarantee that this vegetable is an entirely new experience ordeal when it’s caramelized and roasted. Some fitness enthusiasts also like it raw or tossed in their salad with other green vegetables. Give it another shot! Each cooked sprout has 0.5 grams of fiber, which adds up fast.
How You Can Add More Fiber to your diet
Kick start your morning high-fiber breakfast cereal — at least 5 grams of fiber per serving. Choose oats with “whole grain,” “wheat” or “fiber” in the name. Or on the other hand, include a couple of tablespoons of natural wheat grain or dry fruits to your favorite cereal bowl. The good news is that a cup of oats in the morning can kick-start your day on a high note.
Judy Robinson is a passionate health and lifestyle blogger. She loves to write on healthy lifestyle, fitness 101 and DIY related topics. Currently, she is associated with Hour Glass Express. Follow @judyrobinson for more updates.