Fibers are essential for a balanced diet. They are mainly found in whole grains such as wheat bran and oats, legumes, fruits, vegetables, nuts and seeds.There are two different types of fiber, each type having a different body part: soluble fiber and insoluble fiber. Soluble fibers contribute to lower cholesterol. They slow down the absorption of glucose in the blood moderating insulin secretion, which disturbs less glucose. The best food sources of soluble fiber are: oats (oat bran, oat cereal and oatmeal), barley; some fruits (raspberries, oranges), vegetables (Brussels sprouts, potatoes), legumes (kidney beans, chickpeas), nuts and seeds.
Insoluble fibers have the power to accelerate intestinal transit. They absorb liquid without dissolving to the large intestine, regulating bowel function. The best food sources of insoluble fiber are: wheat (bran, cereals and whole wheat flour); flour and foods made from whole grains such as buckwheat, quinoa, rye, brown rice; some fruits (pears, blackberries, blueberries), vegetables (avocados, beans, sweet potatoes, spinach), legumes (kidney beans, lentils, chick peas), nuts and seeds.
Why eat foods rich in fiber?
Consumption of foods containing fiber is a real asset to the health, it allows fight against constipation because it facilitates intestinal transit, but also helps to fight against the flatulence and bloating. On the other hand, the fiber in fruits, vegetables and cereals are excellent appetite suppressant and to be fed without eating large quantities of food.
The peas are a source of fiber often underestimated. It is good to consume fresh peas rather than adding to them salt, sugar and preservatives. A serving of boiled peas can contain up to four grams of fiber.
A cup of cooked peas contains more than 16 grams of food fiber. However, both black beans and lentils contain fifteen grams of fiber contents in each single cup. Adding other types of beans to ones diet such as kidney beans, or lima beans is advantageous, as well as a high fiber foods.
A cup of wheat spaghetti or already cooked barley can contain the high level of fiber in the category bread, grains and cereals. Per case of more than 6 grams of fiber come in ahead of mid-size bran muffins and a cup bran flake cereal that contain little more than 5 grams of fiber content per single serving. Surprisingly, popcorn has more fiber content than a single slice of whole grain bread.
4. Chia Seeds
Chia seeds is particularly rich plant sources of calcium. These seeds, however, also provide an adequate intake of fiber, particularly if previously soaked in warm water for at least half an hour. They can then be drained and worn, for example, added to salads or rice dishes. A tablespoon of chia seeds contains less than 6 grams of protein.
5. Fruits Such As: Raspberries, Pears, Apples, And Kiwi
Rasp berries may seem like a very light fruit, but they contain 10 grams fiber content in a single cup.They have much more fiber than 4slices of multi-grain bread. Pears for instance are a viable alternative to dishing out 5 grams of fiber. They are followed by apples. Apples contain about 4 grams of fiber. Figs, strawberries, blueberries, bananas and kiwi are delicious additions of fiber in ones diet.
The apples are reconfirmed as one of the basic foods to our food supply, as well as the proverb says. An apple contains about 4 grams of fiber, useful to facilitate the functioning of the intestine even when you are in convalescence, after such an influence. Eating an apple a day helps the body to accumulate the amount of fiber needed it. The apple can be eaten for breakfast, after meals or as a snack, as well as being used for the preparation of dishes, both sweet and savory.
Other fruits to hold in high regard, especially in the period when they are in season, are the kiwi . Smaller than an apple, kiwi has a content of 2-3 grams of fiber conent in a single fruit as well as being a source of vitamin C should not be underestimated. Kiwis in fact contain 85 milligrams per 100 grams. They can be used in particular for the preparation of smoothies , fruit salads and pies.
6. Vegetables – Artichokes, Broccoli And Boiled Turnips
Medium, cooked artichokes contain about 10 grams of fiber. They are really fun when eating. Old broccoli and boiled turnips are a good choice because they can offer 5 grams of fiber content per single cup. Potatoes and corns are alternative high fiber vegetables that add diversity to your diet.
7. Nuts and seeds
Pack nuts do not have as much impact as beans. However, they are extremely wonderful alternatives to crisps and snacks processed. A serving of 1/4 cup shelled sunflower seeds delivers more than 3 grams of fiber content. A serving of one ounce, pistachiosalmonds, or pecans contain about 3 grams of fiber content per serving.
Bulgur is a food widely used in the Middle East that is starting to spread in our country. E ‘consists of fragments of grains of wheat and durum wheat sprouted, previously steamed and specially processed. One serving can contain six grams fibre content. The bulgur can be eaten hot or cold, in preparing dishes god-like rice salads and is excellent when served with olive oil and seasonal vegetables.
The onions are an excellent source of vegetable fiber quality. Their content is 2 grams of fiber content and each has a special feature. Among the fibers contained in the onion is in fact the ‘inulin is soluble in water and helps to lower cholesterol levels in the blood, as well as to promote bowel regularity.
Often when we think of the fibers tend to consider only vegetables or cereals, dried fruit, but also presents a content not to be underestimated. Among the dried fruit almonds contain the highest amount of fiber: about 4 grams per 30 grams of product. Their use is recommended in case of constipation and in vegetarian and vegan diets as a protein source alternative.