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Healthy Diet Plans >>
High fiber foods >>
List of high fiber foods |
List of high fiber foods
Fiber is a type of carbohydrates which is composed of cellulose, pectin, hemicellulose and mucilage. Fiber can be classified into two categories, soluble fiber and insoluble fiber. Both are needed for good health. Soluble fiber is able to dissolve in water and performs many important functions. It helps to get rid of bad cholesterol, aids in the absorption of sugar in the intestines and controls blood glucoses levels. Soluble fiber can be found in many foods such as rice, oat bran, peas, beans, oatmeal, nuts, grains and seeds. Insoluble fiber, on the other hand, does not dissolve in water. It helps in cleansing the walls of the intestine as it passes through it. Insoluble fiber also helps to protect against colon diseases. It is found in several vegetables, bran, and skins of fruits. Consuming high fiber fruits and vegetables and other foods through the diet helps in the smooth passage of stools and hence prevents constipation. Since fiber absorbs water, it is important to drink plenty of water when you eat fiber. Some of the ailments that fiber helps to protect against include diabetes, colitis, gastrointestinal disorders, ulcers, hemorrhoids, heart disease and appendicitis.
Since fiber is present in a wide range of foods, it is easy to incorporate into one’s diet. You can add high fiber whole grains to the diet by switching from white bread or rice to brown bread or rice. Including high fiber cereals or fresh fruits in your breakfast is also a good way to include fiber in your meal. Ensure that all meals have at least one type of vegetable in them. Avoid snacking on biscuits and chocolates and switch to high fiber healthier snacks such as nuts and seeds. Corn is also rich in fiber and can be served as a delicious and healthy dish. It is important to remember that fresh, raw foods contain more fiber than cooked or canned foods. Hence it is advisable to opt for fresh fruits instead of fruit juices. There are also many high fiber food options for children such as whole grain pasta, whole wheat crackers and chopped, fresh fruits. Another benefit of fiber is that is suppresses the appetite by making you feel full for a longer period of time. This is a great advantage for those who are trying to lose weight. However, it must be kept in mind that one should not consume an excess of fiber through the diet as it could lead to conditions such as diarrhea.
In order to plan your diet, you can refer to a list of foods high in fiber. This will help you make the right food choices for yourself and your family. Here is a list of high fiber foods. The fiber content which is presented in grams may differ from brand to brand.
• Red beans, 1 cup, boiled – 13.1 grams
• Muffin, barley bran, medium – 5.2 grams
• Peas, 1 cup, cooked – 16.3 grams
• Broccoli, 1 cup, boiled – 5.1 grams
• Brown rice, 1 cup, cooked – 3.5 grams
• Mushrooms, 100 grams – 2.5 grams
• Apple, with peel, medium – 3.3 grams
• Raspberry, 1 cup, fresh – 8.0 grams
• Porridge, 1 cup, cooked – 4.0 grams
It is advisable to obtain fiber from complete foods instead of taking fiber supplements. This is because supplements do not contain other nutrients such as vitamins and minerals. However there are some individuals who may be in need of these fiber supplements due to the presence of certain medical conditions or if they are unable to get adequate fiber through the diet. In such cases it is advisable to consult a doctor.
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| Submitted on September 28, 2010 |
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