It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits.
Certain types of fiber may also promote weight loss, lower blood sugar levels, and fight constipation.
The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. This translates to roughly 24 grams of fiber for women and 38 grams for men
Fortunately, increasing your fiber intake is relatively easy simply integrate high fiber foods into your diet.
Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health.
The Following are the health benefits of Fiber:
Reducing cholesterol. Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption. This is especially true if you take statins, which are medications to lower cholesterol, and use fiber supplements like psyllium fiber.
Promoting a healthy weight. High fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer.
Adding bulk to the digestive tract. Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
Promoting blood sugar control. It can take your body longer to break down high fiber foods. This helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes.
Thinking of high fibre food?
Consider the following:
Apples
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
We especially like them in salads.
Fiber content: 4.4 grams in a medium-sized, raw apple, or 2.4 grams per 100 grams.
Bananas
Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium.
A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber. Try them in a nut butter sandwich for a hit of protein, too.
Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.
Carrots
The carrot is a root vegetable that’s tasty, crunchy, and highly nutritious.
It’s high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.
Toss some diced carrots into your next veggie-loaded soup.
Fiber content: 3.6 grams in 1 cup of raw carrots, or 2.8 grams per 100 grams.
Beets
The beet, or beetroot, is a root vegetable that’s high in various important nutrients, such as folate, iron, copper, manganese, and potassium.
Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance.
Give them a go in this lemon dijon beet salad.
Fiber content: 3.8 grams per cup of raw beets, or 2.8 grams per 100 grams.
Fiber is an important nutrient that may promote weight loss, lower blood sugar levels, and fight constipation.
Most people don’t meet the recommended daily intake of 25 grams for women and 38 grams for men.
Try adding some of the above foods to your diet to easily increase your fiber intake.