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High Fiber Foods List For Weight Loss

High Fiber Foods List For Weight Loss

 
High-Fiber Foods

Fiber is defined as the part of plant foods that the body cannot digest or absorb, as it passes through the stomach, small intestine, and colon to the outside of the body without being absorbed, and this is a High Fiber Foods List For Weight Loss that everyone should eat.

Oats: The oats of the best kinds of grain, which is rich in minerals, vitamins, antioxidants, it contains soluble fiber in the water, which reduces glucose and cholesterol levels in the blood, every hundred grams and containing oats 10.6 grams of fiber.

Pear: It is one of the most popular fruits with a delicious taste, which contains nutrients, and it is also one of the best food sources for obtaining fiber. Every hundred grams of it contains 3.1 grams of fiber.

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Sweet potatoes: contain beta-carotene and vitamin B, and 100 grams of them contain 3.8 grams of fiber.

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Strawberries: It is a powerful antioxidant, it also contains vitamin C and manganese, and every hundred grams of it contains 2 grams of fiber.

Apple: one of the satiating fruits rich in fiber; One hundred grams of it contains 2.4 grams of fiber.

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Raspberries: This type of berry is strong and rich in nutrients. It also contains vitamin C and manganese, and every hundred grams of it provides 6.5 fiber.

Avocado: vary Avocado for the rest of the fruit; It is rich in healthy fats and carbohydrates, and is also rich in vitamin C, vitamin E, and some types of vitamin B, and contains many elements; Such as potassium, manganese, in addition to fiber, as every hundred grams of avocado contains 6.7 grams of fiber.

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Banana: contains many nutrients; Such as vitamin C, vitamin B6, potassium, and unripe or green bananas contain resistant starch, which is a type of indigestible carbohydrate, and has a function similar to fiber, and every hundred grams of bananas contains 2.6 grams of fiber.

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Carrots: It is a delicious vegetable that contains vitamin K and vitamin B6 and beta-carotene, and every hundred grams of it contains 2.8 grams of fiber.

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Broccoli: where broccoli plants that belong to the species Crusaders, and contains vitamin C, vitamin K, vitamin B, folic acid, iron, potassium, manganese, and is an anti-oxidant, every hundred grams than 2.6 grams of fiber and contain.

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Red beet: possesses many nutrients; Such as iron, folic acid, manganese, copper, and potassium, and it is also rich in inorganic nitrates that help regulate blood pressure and athletic performance and every hundred grams of it contain 2.8 grams of fiber.

Common Beans: Beans are a type of legume that is rich in proteins and many nutrients, and every 100 grams of them contains 6.4 grams of fiber.

Artichokes: It includes many nutrients, and it is one of the best sources of fiber, as every hundred grams of it contains 8.6 of fiber.

Brussels sprouts: One of the plants belonging to the cruciferous family, it contains antioxidants that attack cancer, and is rich in vitamin K, potassium, and folic acid, and one hundred grams of it contains 2.6 grams of fiber.

Lentils: Lentils are one of the best foods rich in nutrients. They are also inexpensive, and contain a large amount of protein, and contain fiber. Every hundred grams of it contains 7.9 grams of it.

Quinoa: Quinoa contains many nutrients; Such as magnesium, zinc, iron, potassium, proteins, and antioxidants, and every hundred grams of them has 2.8 grams of fiber.

Roasted corn or popcorn: Popcorn is a high-fiber food. Every 100 grams of popcorn contains 14.5 grams.

Almonds: contain healthy fats, vitamin E, magnesium, and manganese, and every hundred grams of it contains 12.5 grams of fiber.

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Chia seeds or Spanish sage: Chia seeds contain magnesium, phosphorous, and calcium, and are one of the richest sources of fiber. Every 100 grams contains 34.4 grams of fiber.

Dark chocolate: You should choose types of dark chocolate that contain a high concentration of cocoa, and avoid types of dark chocolate that contain sugar; It contains many nutrients and antioxidants and 100 grams of it contains 10.9 grams of fiber.

The Importance Of Eating Foods Rich In Fiber

There are many benefits to eating foods that contain fiber, including the following:

The effect of fiber on digestion: Fiber reduces the possibility of constipation; It absorbs water, which increases the volume of stool.

The effect of fiber on cholesterol: Water-soluble fiber, which is found in oats and carrots, helps prevent the body from absorbing cholesterol, sugar, and fats.

The effect of fiber on diabetes: Fiber reduces the chance of developing diabetes, as it slows down the absorption of sugar, thus reducing the level of glucose in the blood, and it should be noted that the fiber found in cereals - such as bread - may reduce blood sugar better than the fiber found in vegetables and fruits.

The effect of fiber on weight: Eating fiber leads to a feeling of satiety; It expands in the stomach and intestines and water-soluble fiber helps in not absorbing fats, cholesterol, and sugars.

Tips For Eating Fiber

There are many tips that are recommended when eating fiber, including the following:

  • Gradually increase the amount of fiber intake; This is to avoid diarrhea, gas, and bloating.
  • Drink enough fluids, especially water, when eating foods rich in fiber to avoid constipation.
  • Distribute the amount of fiber eaten daily across all meals, and avoid eating it all in one meal.
  • The presence of some individuals susceptibility to gas and flatulence when eating legumes, and these individuals are advised to take them with meals; To reduce the side effects associated with it.

Types of dietary fiber

Dietary fibers are classified according to their composition, to polysaccharides with linear or non-linear molecules, or classified according to solubility, to soluble or insoluble, and this classification is the most common and traded, and in the following is an explanation:

Water-soluble fiber: Water-soluble fiber consists of non-cellulose polysaccharides, such as pectin, gum, and vegetable jelly, and these fibers absorb water, and form a gelatinous substance in the digestive system, and some of them can be fermented by the beneficial bacteria present. In the large intestine, such as: oats, barley, raw guar gum, nuts, seeds, some legumes such as lentils, peas, and beans, in addition to some fruits and vegetables, and some of them absorb water but do not It can be fermented, like psyllium, from the husks of the seeds of the Plantago ovata.

Insoluble fibers in water: Insoluble fibers in water consist of cell wall components, such as: cellulose, lignin, and hemicellulose, and these fibers do not dissolve in or retain water, and they do not ferment well, including wheat bran, cellulose, lignin, and whole wheat flour, and some types of vegetables, such as: cauliflower or cauliflower, green beans, and potatoes, It is worth noting that most plants contain fiber, non- Dissolved in water in different quantities, which is an important part of a healthy diet, necessary to support many-body systems, To learn about the different benefits of fiber, you can see the article on the health benefits of dietary fiber.

Recommended amounts of dietary fiber

In general, experts advise increasing the amount of fiber intake as part of a healthy and balanced diet, and looking for ways to increase its intake, and the following are the recommended amounts for different age groups: Children from 2 to 5 years old: need the equivalent of 15 grams per day.

  • Adult men, about 34 grams, depending on their age
  • Adult women, about 28 grams, depending on age
  • Children from 5 to 11 years old: need the equivalent of 20 grams per day.
  • Children from 11 to 16 years old: need the equivalent of 25 grams per day.


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