By Fiber is a sort of nutrition in plant-based food and is difficult to digest. Fiber enters the stomach and tends to cleanse it before digestion. Fiber can be of two kinds, namely, soluble and insoluble fiber. Insoluble fiber is perfect for those who suffer from constipation. Insoluble fiber works wonders to cleanse the stomach, softens stool and improves the bowel movement. Some examples of insoluble fiber are corn husk, certain seeds and husk itself. Again, it is mainly found in various fruits and veggies.
On the other hand, soluble fiber is great for blood circulation and heart health. It reduces blood sugar level and cholesterol. Soluble fiber is present mainly in oatmeal, prawn, oats, etc. If you are looking to reduce weight, you must consider incorporating soluble fiber food into your diet. Fiber-rich foods are rich in nutrients, and the amount of fiber you should intake varies as per the age. Let us see examples of foods rich in fiber.
The list of foods rich in soluble and insoluble fiber
The following are the food items rich in fiber:
- Navy Beans
- Chia Seeds
- Avocados
- Broccoli
- Sweet Potatoes
- Citrus fruits like oranges and lemons
- Acorn Squash
- Green Peas
- Wheat Pasta
- Collard Greens
Lose weight with fiber-rich foods
Simply by increasing fiber intake, you may reduce weight and shed pounds. A person trying to lose weight can intake 30 grams of fiber a day and avoid other dietary parameters. It would allow him/her to reduce a great amount of weight. fiber-rich foods keep you fuller for a longer period and cut cravings for eating more. You may lose the same amount of weight as the person on a complex diet, limiting fats and sugar intake, calories and salt intake. The best part is that fiber binds with sugar molecules and fat while traveling through the digestive tract. This way, you tend to consume fewer calories.
Fiber-rich foods for weight management
There is more probability of gaining after shedding those pounds. To avoid getting back those pounds, it is necessary to continue with a fiber-rich diet.
Lowers the chance of Type-2 diabetes
By consuming 25-30 grams fiber a day, your chance of getting Type-2 diabetes is lowered by up to 18%. It maintains a healthy sugar level and prevents one from gaining weight. It again reduces the chance of getting a heart disease. This is because it reduces the level of cholesterol in the blood.
Reduces the chance of getting cancer diseases
Every 20-gram intake of the fiber reduces your chance of getting cancer by 20%. fiber-rich foods have an anti-cancer effect on the body to keep the disease at bay. Fruits and veggies, rich in fiber, have antioxidants to further reduce the chance of getting cancer disease.
Effective in Constipation
Constipation is a common complaint of many. Food rich in fiber gets rid of constipation and makes the stool softer. Soluble fiber has the potential to soak excessive estrogen, fat and other harmful compounds. It is good to use fiber-rich foods with peels. Banana peels, for instance, are rich in fiber. So, if you want to lower cholesterol and improve bowel movement, then eat a fiber-rich diet.
