What are Some High Fiber Foods?

Eating foods rich in fiber is highly recommended to people for numerous health benefits. To eat the foods rich in fibers, one must know what are some high fiber foods available to eat. Read the article further and find out answers to the question and live life healthily.

Fiber rich foods make the stomach feel fuller and the main reason for eating fiberous foods is that it decreases the risk of developing diabetes and also reduce the risk of lower cholesterol and cancer. It also promotes regularity and cleans the stomach while releasing good amount of stools from the metabolism. It is often said that for increased stools or pressure in stomach, fiber-rich food must be consumed. However, many do not know the foods that include high level fibers. In stressful life, it is hard to increase the fiber amount in diet and so fiber supplements are also available to fill the gap.

Typically, there are four different groups from where high fiber foods generate. These groups are divided into vegetables, fruits, grains and seeds, and legumes. One thing that is easy to remember is that any food which is less processed contains more dietary fiber. Below given are some of the fiber-rich foods belonging to different groups.

Fruits – Most of the fibers are received from fruits, but it is important to eat both the skin and the pulp if possible. Some of the fruits rich in fibers are Apples with skin, bananas, avocados, pineapples, pears with skin, kiwis, grapefruits, blackberries, dried prunes, raisins, and strawberries.

Cereals – The Bran cereals contain whole grains and are usually the best choices in eating high fiber foods. Few examples of cereals rich in fibers are 100% all-bran cereal, shredded wheat, oatmeal, and whole grain cereal.

Rice – The best quality rice is always those which are not processed. Rice which look brown in color or the brown rice contains high level of fiber. When rice is processed and sold in white color, this means that most of the fibers are removed. The best is to mix both brown and white rice together to receive better taste and fiber along. Cooked brown rice is always excellent in fiber.

Vegetables – Vegetables are great source of fiber. Just like legumes and fruits, if vegetables are consumed raw or baked rather than cooked, they provide best quality fiber. Some vegetables that are rich in fiber are broccoli, asparagus, raw carrots, raw cauliflower, baked potatoes, corn, spinach, and sweet potatoes.

Legumes – Legumes are some of the highest fiber foods that are easily found. They include peas, lentils, beans, and other food sources that are commonly found in a pod. They can be consumed raw or baked and offers more fiber as compared to been fried or cooked.

Fiber Supplements – There are many companies that generate fiber supplements in powdered and pills form. Psyllium husks are one of the most popular types of fiber supplements.

Other than the fiber rich foods, the nature of fiber can further be divided into two additional groups – soluble and insoluble. These two types of fibers offer slightly different health benefits. In contrast to that, beans and fruits are considered to be more soluble fiber than the bran and whole grains that includes more insoluble fiber. This is why the rate of digestion differs and the energy is supplied to the body in different way. Soluble fiber foods are oat bran, oat flour, whole grain barley, rolled oats, oatrim, soluble fiber from psyllium husks, and dry milled barley. It is important to understand the process of eating fiber rich food as they are great source to offer range of health benefits, fulfill the requirements that body need to function properly and keep metabolism healthy.