We all know that the body needs dietary fiber, and although there are many foods that contain good proportions of dietary fiber, many of us still do not know it completely, which leads to a severe deficiency in the proportion of fiber in our bodies due to the new diet Prevalent today, which does not depend on the presence of dietary fiber, causing many diseases without knowing the reason behind it.
Dietary fiber, which is mainly found in fruits, vegetables and whole grains, is well-known because it helps prevent constipation. In addition to many other health benefits, it also helps in achieving an ideal weight and reducing the risk of diabetes and heart disease.
Insoluble fiber transports substances from the stomach through the digestive tract to the intestines and increases stool bulk, which is beneficial for those who suffer from constipation or irregular stools.
Nutritional benefits of high-fiber foods
Eating a diet rich in dietary fiber has several benefits, including:
- Control blood sugar and to reduce the risk of type 2 diabetes.
- Facilitate bowel movements: Because dietary fiber increases the volume of stool and makes it soft, which reduces the possibility of constipation, reduces the risk of hemorrhoids and maintains a healthy bowel.
- High-fiber foods make you feel full. Eating high-fiber foods takes relatively longer than eating low-fiber foods, increasing your energy and fitness.
Types of high-fiber foods to include in your diet
Fiber is good for health and to benefit from natural foods rich in fiber, all the foods listed below not only contain high amounts of dietary fiber, but also contain nutrients in high levels that are essential for the body:
Fruits that contain dietary fiber
Total dietary fiber in an avocado: 0.5 g.
Important nutrients in avocados: Vitamin C, E, B6, B9 (folic acid), Vitamin K and potassium. In addition, avocados are rich in healthy oils that help lower cholesterol and reduce the risk of heart disease.
The amount of fiber in an avocado depends on its type and can vary from one type to another. The amount of fiber in a light green avocado with a thin skin is greater than that of a darker and smaller avocado.
Total dietary fiber in a medium-sized pear with its peel: 2.5 g.
Important nutrients in it: Vitamin C and K, omega-3 fatty acids, potassium.
Pears are crisp, sweet and delicious and contain a large amount of fiber as well as omega-3 fatty acids, nutrients that are extremely beneficial for cellular health, brain and nerve function.
Raspberry and strawberry
The total dietary fiber in the berry family is: 1 gram per cup.
Total dietary fiber in blackberries: 1.5 grams per cup. This type of berries also contains vitamins C and K, omega-3 fatty acids, potassium, magnesium and manganese.
This group contains important nutrients such as: Vitamin A, C, E, K, and Vitamin B9.
Raspberries contain a lot of vitamin K, which helps increase bone density.
The high levels of manganese in the berry family are beneficial for bone health, for regulating skin cells, and for controlling blood sugar levels.
Total dietary fiber in a coconut: 2.5 grams per cup.
In addition to important nutrients: manganese, omega-3 fatty acids, vitamin B9 and selenium.
There are many reasons why you should eat foods that contain coconut, so you should add it to your diet as soon as possible, as it:
- Coconut has a low glucose index and gets into your diet easily.
- Since coconuts are 2 to 3 times higher in dietary fiber than others, using shredded or powdered coconut is a great way to add healthy fiber to your diet.
- Studies have also shown that in countries where coconut is mainly part of the diet, high cholesterol levels are lower and heart diseases are less common.
Total dietary fiber: 1.5 grams of fiber in a cup of dried figs, plus important nutrients: such as pantothenic acid, potassium, manganese, copper and vitamin B6.
Dried and fresh figs are an important source of fiber, and the amount of soluble and insoluble fiber in figs is well proportioned and balanced.
In addition to the benefits of fiber in figs, figs are very beneficial in lowering blood pressure.
Even if you don’t have an interest in dried figs, fresh figs can be used raw, as a salad, or added with honey for dessert.
Vegetables rich in dietary fiber
Total Dietary Fiber: 2.5 grams of fiber per medium artichoke.
In addition to its richness in important nutrients: vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous.
Since artichokes are low in calories and rich in essential nutrients and dietary fiber, they are a great supplement to your diet.
In addition, artichokes are one of the foods rich in antioxidants.
Total Dietary Fiber: 1.8 grams per cup of cooked peas, mostly insoluble fiber.
In addition to its richness in important nutrients: vitamins C, K, B6, B1, B9, A, manganese, copper, protein and omega-3 fatty acids.
Green peas are rich in fiber, powerful antioxidants, and anti-inflammatory properties that are extremely beneficial for health.
Frozen peas are also available year-round and can be incorporated into your diet steamed or in soups and salads.
Total Dietary Fiber: 2.5 grams per cup of green okra.
In addition to its richness in important nutrients: such as vitamins A, C, K, B2, B1, B3, calcium, iron, phosphorous, zinc, protein.
Okra is one of the main dishes for many people, especially when it is in abundant season, as only one cup of it gives about a third of the daily amount needed for fiber for the body, and it is considered one of the foods rich in calcium.
Okra can easily be added to soups as well.
Total Dietary Fiber: 1.5 grams of soluble and insoluble fiber per cup.
In addition to its richness in important nutrients: such as vitamins C, K, B1, B6, B9 and manganese.
Brussels sprouts are one of the best sources of dietary fiber and because of their high levels of antioxidants and anti-inflammatory properties, they help remove toxins and reduce the risk of certain types of cancer.
Total Dietary Fiber: 1.5 grams of fiber per ½ cup.
In addition to its richness in important nutrients: such as vitamin C, calcium, manganese and potassium.
Turnip is usually underrated but we should mainly add it to our diet because it is rich in nutrients and a good source of fiber and can be eaten raw or cooked.
Cereals rich in dietary fiber
Beans and legumes
Green beans contain no less fiber than other legumes.
Tip: It is recommended to consume more water after eating beans, as water helps to eliminate toxins in the body in addition to reducing bloating caused by eating such beans.
Green beans also contain about 2 grams of dietary fiber, especially when they are well cooked.
Total Dietary Fiber: 2.5 grams of fiber per cup of black beans.
In addition, it is rich in important nutrients: such as protein, vitamin B1, B9, magnesium, manganese and phosphorous.
Also, its high levels of antioxidants prevent the formation of free radicals and reduce the risk of certain types of cancer and inflammatory diseases.
Consuming black beans is a good way to try some kind of treatment while increasing your dietary fiber intake.
Total Dietary Fiber: 1.8 grams of fiber per cooked cup of chickpeas.
In addition, it is rich in important nutrients such as copper, manganese, phosphorous, protein, vitamin B9, vitamin B6 and B2.
In addition to the high amount of dietary fiber found in each serving of chickpeas, they also provide about 5% of a woman’s daily iron needs.
These pills also help revitalize the body because they contain antioxidants that also help prevent the formation of free radicals.
one of High-fiber foods Total Dietary Fiber: 1.8 grams of fiber per cooked cup.
With its richness in important nutrients: Vitamin B9, manganese, phosphorous, iron and protein.
In addition to containing high amounts of dietary fiber, lentils are rich in vitamin B9 and one of the best foods that contain a high percentage of vitamin B9 (folic acid), which is necessary for pregnant women, people with liver diseases, and people who take certain medications.
Lentil soup is a great food to include in your daily diet.
Nuts and seeds rich in dietary fiber
Almonds and walnuts
Total dietary fiber in almonds: 1.8 grams of fiber per small handful.
The total dietary fiber in walnuts: 2.5 grams of walnuts.
Almonds also contain important nutrients such as protein, omega fatty acids, manganese, magnesium, vitamin E and vitamin B2.
The most important nutrients in walnuts are: protein, manganese, copper, phosphorous, omega-3 fatty acids, vitamin B9 and vitamin B6.
Although nuts contain less of the fiber mentioned in the previous nutrients, eating nuts is a healthier way to increase body fiber quickly.
Almonds have fewer calories and fat than walnuts, but they have more potassium and protein than walnuts.
In addition, scientists have found that walnuts improve thinking power, memory, mood and also help improve neurological brain function.
Total Dietary Fiber: 1 gram per tablespoon of flaxseeds.
It also contains important nutrients: such as protein, vitamin B1, manganese, phosphorous, magnesium, copper, omega fatty acids.
There are a lot of nutrients in these little seeds that help reduce cholesterol and also reduce menopausal symptoms.
You can grind flaxseeds and add them directly to smoothies, salads, and soups.
Total Dietary Fiber: 2.5 grams per tablespoon.
Chia seeds also contain important nutrients such as protein, calcium, phosphorous, manganese, and omega-3 fatty acids.
Chia seeds are a wonderful food that you can easily add to your diet as they are rich in dietary fiber and essential nutrients that help increase energy, improve your nutritional health and many other benefits.
Note: Chia seeds may cause flatulence like beans and legumes, which can be reduced by consuming more water.
Soaking chia seeds before consuming them can also reduce bloating and help speed up the absorption of nutrients.
one of High-fiber foods Total Dietary Fiber: 1 gram of fiber per cooked cup.
In addition to its richness in important nutrients: such as iron, magnesium, potassium and vitamin B6.
Quinoa is a very useful grain that is consumed like other types of grains rich in fiber. The abundance of nutrients in quinoa, its ease of digestion and the lack of gluten in it make it an edible grain and one of the best foods that contain fiber.
In addition, quinoa is rich in other nutrients such as magnesium which is one of the essential nutrients that is underestimated and helps in almost all body functions in addition to improving the functioning of the heart, and many people suffer from magnesium deficiency when they do not realize it.
As a result, quinoa not only adds valuable dietary fiber to your diet but also provides you with other essential nutrients that you can’t find in some foods.