Popular High-Fiber Foods

 High-Fiber Foods

Foods that are high in nutrients Dietary fiber can fill you up, help you lose weight and improve your overall health. Using these tips to add more to your diet can help you look and feel better.

What is fiber?

Many of us end up with digestive health and bowel function. But eating high-calorie foods cannot be skipped over and over again. It may even help prevent colon cancer.

Dietary fiber, also known as dietary fiber, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body cannot digest. It passes through digestion, keeping your digestive system clean and healthy, easing your bowels and flushing out harmful fats and cancer-causing chemicals.

There are two types of fiber: insoluble and insoluble.

Insoluble fiber :

does not dissolve in water. It is an excellent source of fiber, which helps prevent constipation and is found in whole grains, wheatgrass, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber :

Rich in water and helps to control blood sugar and make the cholesterol lower . Good sources include legumes, oats, beans, nuts, and fruits like apples, berries, citrus, and pears.

Many foods also contain both soluble and insoluble fiber. 

Fiber Health benefits 

The latest figures show that 9 out of 10 Americans aren't getting enough fiber -- and people in other parts of the world are missing out too. Part of the problem may be related to bathroom habits. Yes, fiber provides a healthy and effective way to stay regular, but that's not the only reason we're adding more fiber to our diets. Many different studies have shown how a high-fiber diet can boost your immune system and overall health, as well as improve your appearance and sense of well-being.

some benefits include:

Improving cholesterol levels in the body: 

Fiber contributes to lowering levels of bad cholesterol, while in return it may raise cholesterol levels.

Reducing the possibility of developing metabolic syndrome: 

which in turn may increase the chances of developing some heart diseases and health problems, such as coronary heart disease.

Promote digestive health :

One of the most important benefits of dietary fiber is that it may help improve the health of the gastrointestinal tract, which is something that dietary fiber can achieve in several different ways, as these fibers may help:

  • Improving the health condition of people with some diseases of the digestive system, such as: peptic ulcer in the colon and rectum, hiatal hernias, diverticular disease, and irritable bowel syndrome.
  • Helping the gastrointestinal tract to get rid of the waste present in it, which helps to resist constipation as well as diarrhea.
  • improving the health of the bacteria present in the intestines. 

Losing excess weight:

People who want to lose excess weight are advised to eat adequate portions of dietary fiber, as these fibers may play a role in stimulating the loss of excess weight, due to the ability of these fibers to:

  • Giving the person who eats it a feeling of fullness for longer periods and reducing the desire to eat additional amounts of food, due to the ability of fiber to slow down the rate of food digestion.
  • Reducing the amount of fat that is absorbed from food, especially when focusing on the intake of soluble fiber.

Resistance to some chronic diseases :

One of the potential benefits of dietary fiber is that it may play a positive role in combating some chronic diseases, such as the following:

  •  Diabetes Dietary ,fiber reduces the amount of fat that is absorbed from food, in addition to slowing down the rate of absorption of some nutrients from food, such as carbohydrates, which reduces the chances of sudden increases in blood sugar levels.
  • Cancer Dietary, fiber may play an important role when it comes to protecting the body from certain cancers of the gastrointestinal tract in particular, and the reason for this may be due to the ability of fiber to stimulate the movement of waste in the gastrointestinal tract, which reduces the ability of harmful substances to accumulate in the gastrointestinal tract.

Other benefits:

  • Promote and improve bone tissue density, especially during childhood and adulthood. 
  • Improve skin health and combat some of its problems, such as acne.

dietary fibre best sources 

The natural sources of dietary fiber are many and varied, and here we will mention the most important and famous of these foods rich in fiber.


If you are looking for foods rich in fiber, here is a list of the most important vegetables that will provide you with your needs:

  • Potato 
  • Broccoli 
  • Butternut squash 
  • Artichoke 


If you are a fruit lover, here are the most important fiber-rich foods that you should include in your diet:

  • Avocado 
  • Apple 
  • Plum
  • Pears
  • Banana 


Among the foods rich in fiber, mainly legumes, these are the contents of every 100 grams of different types of legumes:

  • black beans : 3.8 g
  • lentils : 7.3g
  • chickpeas: 17.9 g
  • peas :1.8 g
  • Beans : 3.8 g

Seeds and nuts

Seeds and nuts of all kinds are foods rich in fiber, and these are the percentages of fiber in some types:

  • Chia seeds : 44.4g in  100 g
  • quinoa : 2.1g in 100g
  • Pumpkin seeds : 3.3 g in 100g
  • popcorn : 7.1 g in 100 g
  • Almonds: 9.7g in 100 g

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