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The truth about High Fiber Foods

Last updated date: 05-Apr-2022

CloudHospital

13 mins read

What are the fibers?

 

Normally, once the carbohydrates are assimilated, they are turned into sugar molecules. But there is one type of carbohydrate that does not obey this rule. Fibers are the only type of carbohydrates, which, instead of becoming sugar molecules, remain undigested. Doing so, fibers travel across the body, to regulate the usage of the body’s sugars, therefore helping in the process of keeping the hunger down and maintaining the normal parameters of the blood.

Fibers are divided into two categories: soluble fibers and insoluble fibers. Both categories are equally healthy.

Soluble fibers are those which are dissolved in water. The purpose of this type of fiber is to aid in lowering glucose and blood cholesterol levels. The soluble fibers are usually found in foods, such as oatmeal, nuts, beans, apples, and blueberries.

Insoluble fibers have a different purpose than soluble fibers. As these fibers do not dissolve in water, they are a great help for the digestive system. They promote regularity and prevent constipation. The insoluble fibers can be found in foods like wheat, whole wheat bread, whole grain couscous brown rice, tomatoes, carrots, and cucumbers.

Both adults and children are recommended to consume at least 20 grams of fiber per day. Even if the fibers can be taken from fruits, vegetables, whole grains, or beans, studies show that average Americans are consuming only 15 grams of fiber per day. Consuming between 20-30 grams of fiber per day is considered very healthy, as it has a role: 

  • To reduce cholesterol, as the existence of fiber within the digestive tract can reduce significantly the body’s cholesterol absorption;
  • To maintain a healthy weight, eating high-fiber foods, for example, certain fruits and vegetables could signify a low-calorie intake. Moreover, these foods could help you postpone the feeling of hunger;
  • To help digestion, eating foods high in fiber could help you prevent constipation and other digestive problems. In other words, fiber stimulates digestion;
  • To control the blood sugar levels, as it takes some time for the body to break down the high fiber foods. This aspect of consuming fibers could be significant if you are suffering from diabetes;
  • To reduce the risk of gastrointestinal cancer, getting enough fiber daily could prevent several types of cancer, including colon cancer. Some types of fibers have properties that are very similar to antioxidants.

 

High fiber foods list

As we have already highlighted, consuming foods with high fiber amounts could be truly beneficial to your health.

Whether you are looking for ideas of high fiber foods for breakfast, lunch, dinner, or even high fiber snacks, you will be able to find at least something that will suit your tastes in the list below.

Firstly, here are some of the vegetables and legumes that contain high amounts of fiber per each 100g:

  • Sweet potatoes usually contain about 2.5 grams of fibers per 100 grams. Their sweet flavor is accompanied by a mix of B vitamins, beta carotene, and other minerals.
  • Broccoli is a vegetable that contains about 2.6 grams of fiber per 100 grams. It is considered to be the richest food in nutrients, as it consists of large amounts of vitamin C, K, and B, along with potassium, iron, or manganese. Moreover, broccoli has a high input of proteins, as well, and it is thought that its consumption could prevent cancer.
  • Carrots are root vegetables that are crunchy and considerably nutritious. For every 100 grams of carrots that you eat, you get 2.8 grams of fibers. They also consist of vitamin K, B6, magnesium, and beta carotene.
  • Artichoke is one of the most important natural sources of fiber. Every 100 grams of artichoke consists of 5.4 grams of fibers.
  • Beets are another root vegetable, just like carrots, that contains large amounts of key nutrients, such as folate, iron, copper, manganese, or potassium. Every 100 grams of beets contains 2.8 grams of fiber.
  • Brussels sprout is a vegetable that is similar to broccoli. Besides the fact that they are truly rich in potassium, folate, and vitamin K, every 100 grams of Brussels sprouts consists of 3.8 grams of fiber, as well.
  • Lentils are one of the most accessible sources of fiber. Besides the fact that they contain 7.3 grams of fiber per 100 grams, they are also rich in protein and other various nutrients.
  • Kidney beans are another important source of fiber. For every 100 grams of kidney beans, you get about 6.8 grams of fiber. Also, they are another source of protein and other various nutrients.
  • Chickpeas contain 7 grams of fiber per 100 grams. Chickpeas are other vegetables that are rich in nutrients, such as proteins and minerals. Chickpeas are the main ingredient of hummus.
  • Kale contains about 3.6 grams per every 100 grams portion.
  • Spinach contains only 2.2 grams of fiber per every 100 grams portion.
  • Tomatoes also contain 1.2 grams of fiber per every 100 grams portion.

 

The list of high fiber foods continues with fruits and berries, as it follows:

  • Avocado is an unusual fruit, as it is containing a lot of healthy fats, instead of high amounts of carbs. Furthermore, avocados are also made of large amounts of Vitamin C, E, B, potassium, and magnesium. Each avocado portion of 100 grams consists of 6.7 grams of fibers.
  • Raspberries are other fruits that are high in fiber. Each portion of 100 grams represents an intake of 6.5 grams of fibers, along with Vitamin C and manganese.
  • Pears are some fruits that are popular for their great taste. They are also considered to be among the best sources of fiber, as each portion of 100 grams represents 3.1 grams of fiber.
  • Apples are probably the most popular fruits. Besides the fact that an apple a day keeps the doctor away, an apple portion of 100 grams brings 2.4 grams of fiber.
  • Bananas contain many nutrients, such as vitamin C, B6, and potassium. Also, every 100 grams of bananas that you eat, consists of 2.6 grams of fibers.
  • Strawberries are both rich in nutrients and tasty. Besides the fact that every 100 grams of strawberries consist of 2 grams of fibers, they also contain considerable amounts of Vitamin C, manganese, and antioxidants.

Both blueberries and blackberries have high amounts of fiber per portion of 100 grams:

  • Blueberries – contain 2.4 grams;
  • Blackberries – contain 5.3 grams.

 

Besides the high fiber fruits and vegetables listed above, seeds, nuts, and cereals also bring a high fiber intake as well: 

  • Chia seeds are in high demand as they consist of high amounts of magnesium, phosphorus, and calcium. Normally, all seeds have high amounts of nutrients, but chia seeds are considered to be the very best source of fiber. The content of fiber in chia seeds is 34.4 grams per 100 grams. 
  • Quinoa is a pseudocereal that is related to spinach. It has become very popular as it is very healthy. Besides the significant amounts of nutrients, which include protein, magnesium, potassium, iron, zinc, and antioxidants, each portion of 100 grams also consists of 2.8 grams of fibers.
  • Sunflower seeds have 11.1 grams of fiber per every 100 grams.
  • Pistachios are also very rich in fiver, every 100 grams offer 10 grams of fiber.
  • Walnuts have 6.7 grams per every 100 grams.
  • Fresh coconut has 9 grams of fiber per every 100 grams.
  • Pumpkin seeds are also loaded with fiber, every 100 grams offer 6.5 grams of fiber.
  • Oats are one of the healthiest grains. Oats are very popular as they can represent a great breakfast. Besides the taste and that they can be used in various breakfast recipes, they contain large amounts of vitamins, minerals, and antioxidants. Moreover, oats contain a soluble fiber that is called beta-glucan and it can improve blood sugar and cholesterol levels. Each oats portion of 100 grams contains 10.1 grams of fiber.
  • Popcorn is a food that can help you raise your fiber intake. Usually, all grains are high in fiber, but 100 grams of popcorn helps you get 14.4 grams of fiber. It is one of the best snacks that you can get.
  • Almonds are a type of tree nut and they are very popular worldwide. Their composition includes vitamin E, healthy fats, magnesium, and manganese. For each almond portion of 100 grams that you consume, you get 13.3 grams of fibers.
  • Dark chocolate is a dessert that you can have without feeling guilty. If you eat 100 grams of dark chocolate, you will get 10.9 grams of fiber. But be careful and choose a bar of dark chocolate that has a cocoa content of about 70 to 95%, to avoid products that have lots of added sugars.

 

High fiber, low carb foods

It has been scientifically proven that low-carb diets are related to significant health benefits. Moreover, they are considered to reduce hunger and to help in the process of losing weight. Also, they can be linked to reduced blood pressure and controlled blood sugar.

Unfortunately, if you need to get on a low-carb diet, you must know that it usually means consuming foods that are low in fiber. But that can be changed, as we are going to present you with a list of high fiber foods with low carbs.

Chia seeds are spectacular. Even if they are considerably small, they are truly rich in nutrients. Chia seeds are a great source of fiber, omega 3 fatty acids, minerals, and vitamins.

Flax seeds are tiny oil seeds that are also consistent in nutrients. Besides the fact that they are rich in fiber, omega 3 fatty acids, and antioxidants, they are very low in carbs. Moreover, it has been scientifically proven that the consumption of flax seeds could prevent and treat cardiovascular diseases and it can support the immune system. Studies show that 14 grams of flax seeds consist of 4 grams of fibers and 0 grams of carbs. 

Avocado is an exceptional fruit. Its creamy texture makes it available for lots of recipes and it is often mistaken for a vegetable. Besides being loaded with fiber, it also contains folate, potassium, and vitamins K and C. As an example, a small avocado that weighs 136 grams will generate 9 grams of fiber and 3 grams of carbs.

Almonds are a favorite snack worldwide. As they are tree nuts, they are loaded with fiber, vitamins, minerals, manganese, magnesium, and healthy fats. Almonds could represent a great help if you are trying to lose weight. 28 grams of almonds provide 4 grams of fiber and 3 grams of carbs.

Pistachios are a favorite among most of us. Just like avocados, they are fruits, but in each recipe, they are used as nuts. Pistachios are very rich in healthy fats and vitamin B6, helping the development of hemoglobin. Moreover, 28 grams of shelled pistachios will provide you with 3 grams of fiber and 5 grams of carbs.

Blackberries are one of the most antioxidant-abundant fruits. Blackberries contain high values of Vitamin C. Studies show that eating blackberries every day could significantly help you burn fat easier. Also, 140 grams of blackberries could provide you with 7 grams of fiber and 6 grams of carbs.

Raspberries are pretty similar to blackberries, in terms of nutrients, but 140 grams of them could provide you more fiber and more carbs, respectively 9 grams of fiber and 8 grams of carb.

Eating the Coconut’s white flesh could help you raise the intake of fiber with low carbs. If the white flesh is left unsweetened, it could be great for your health, as it is quite rich in copper and manganese. Studies show that consuming 28 grams of coconut meat could provide you with 5 grams of fiber and 2 grams of carbs.

Cauliflower is largely consumed by those who are on low-carb diets. There is a variety of ways in which cauliflower can be cooked and taste delicious. Cauliflower is high in fiber and minerals and very low on carbs. For example, 85 grams of cauliflower provide 2 grams of fiber and 2 grams of carbs.

Broccoli is one of the healthiest vegetables. It is truly rich in nutrients and minerals. Also, 71 grams of broccoli provide you with 2 grams of fiber and 3 grams of carbs.

Asparagus is an exquisite vegetable. It comes in different colors and it is very tasty. Also, it has loads of vitamin K. Studies reveal that 134 grams of raw asparagus provide 3 grams of fiber and 2 grams of carbs.

Aubergines, which are also referred to as eggplants, are some vegetables with very different textures. A portion of 100 grams of aubergines contains 3 grams of fiber and 5.88 grams of carbs.

Red cabbage or purple cabbage tastes similar to green cabbage, but it is way healthier. It is considered to reduce inflammation and to form protection for several types of cancer. Each 100 grams portion of red cabbage provides 2.1 grams of fiber and 7.37 grams of carbs.

 

High fiber foods list for constipation

Constipation is a condition that is represented by a complete lack of stools, or less than 3 times per week. It also consists of a feeling of blockage or incomplete evacuation of the feces. 

The causes of constipation could vary, but the main one is related to slow movement of the food through the digestive system, which is usually due to dehydration, a poor diet, medications, or other health conditions.

The good thing is that constipation could be relieved by eating high-fiber foods. Here is a list of the top high fiber foods that you should eat if you suffer from constipation, which is divided into categories.

Firstly, we have the vegetables. If you suffer from constipation, these are the vegetables that you ought to consume, to improve the symptoms:

  • Spinach;
  • Artichoke;
  • Jerusalem artichoke;
  • Rhubarb;
  • Beans;
  • Lentils;
  • Peas;
  • Sweet potatoes.

Secondly, fruits are also very rich in fiber and they can help you relieve constipation, such as:

  • Kiwi;
  • Apples;
  • Bananas;
  • Pears;
  • Oranges;
  • Grapefruit;
  • Mandarins;
  • Prunes.

Also, other high fiber foods can help you end up suffering from constipation, just as:

  • Kefir;
  • Whole grain products;
  • Oat;
  • Flax seeds;
  • Chia seeds.

 

High fiber foods for kids

Kids always tend to be picky and they refuse to eat most of the healthiest foods. Therefore, to raise the level of fiber that your child intakes, you should choose the most appealing high-fiber foods for kids.

Here is a list of the most appealing foods for kids that are high in fiber:

  • Oats – it is easy to do it and it is easier to eat it. Oatmeal might be the best health solution for breakfast. It contains lots of fiber and your child could add his favorite ingredients, as well, such as syrup or cinnamon. You can also combine it with other fruits.
  • Carrots – if you manage to give your child carrots, in different ways, it would be great. They are very healthy, but children are usually refusing them. Try to change its form into small slices topped with cheese. It should help.
  • Apples – they are very healthy and they are hard to refuse, even by the pickiest children.
  • Bananas – they are just like apples; healthy and appealing to kids.
  • Pears – they are tasty and contain lots of fiber.
  • Strawberries and other berries – these are some of the healthiest fruits and they could be easily added to an oatmeal breakfast.
  • Whole grain products – bread or pasta, all contain lots of fiber.
  • Sweet potatoes – they are tasty and no kid could refuse them. They are a great source of fiber.
  • Popcorn – it is both tasty and rich in fiber. It is probably the most appealing high-fiber food for kids.

 

Conclusion

Fibers are non-digestible carbohydrates that are found in several types of food and there are multiple medical and lifestyle reasons for which more reasons for which eating fiber is beneficial.

Firstly, as humans are not able to digest fiber, it reaches the intestines mostly unchanged. The intestinal bacteria have the enzymes that are necessary to digest them. Therefore, fiber provides energy and strength to the good bacteria of the intestines.

Secondly, eating fiber might help you lose weight, as you will feel full with less. Moreover, fiber works as a laxative. Although, not all types of fiber work in the same way. Some of them reduce constipation, while others could make it worse.

Furthermore, consuming fiber could decrease the risk of colorectal cancer, it can reduce the levels of cholesterol and it can reduce the blood sugar spikes after a meal that was rich in carbohydrates.

Also, if you want to increase the number of fibers that you consume, you will need to eat very healthy foods. The foods that are richest in fiber are vegetables and fruits. These are also considered rich in other important nutrients and minerals.

Whether you are trying to lose a few pounds or you want to improve your overall health, you have to consume foods that are high in fiber. Fibers could represent the answers to various questions that you might ask yourself regarding your health. 

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