Dietary fiber is an important part of our diet which helps to control blood glucose, cholesterol, and sugar levels in our bodies. Increasing our intake of dietary fiber is a sure way to lose weight and reduce our risk of chronic disease. Not only does increasing our fiber in our diet help us to lose weight, but it also contributes to the proper functioning of the digestive system. In other words, the fiber in the diet helps to clean out the intestines of the impurities that cause poor digestion and a sluggish digestive system.
What food contains fiber
Fiber can be found in fresh fruit, vegetables, brans, whole-grain bread, oats, beans, certain herbs, oils like pure olive oil and canola oil, and the skin of some fruits as well. These foods contain fiber that helps your body lose weight by pushing out the toxins and the fats from our digestive systems. These foods are also high in other nutrients like calcium which is good for strengthening our physical and digestive system. Foods with fiber in them help you to suppress your appetite so you do not eat as much. Thus, effectively helping to reduce body weight. Fiber can also lower your cholesterol and blood sugar levels. This makes you feel more energetic and boost your health.
The average person should consume around 30-35 grams of fiber per day which is an increase of half of a teaspoon from the average person’s intake. If you are overweight, it is suggested that you consume 1-2 cups of fruits and vegetables per day to increase your fiber in your diet.
Different kinds of fiber
Aside from the fiber found in the fruits and vegetables that you eat, you can also get fiber from the different kinds of nuts and seeds which are good sources of fiber. Some good sources of fiber in nuts and seeds are sunflower seeds, pumpkin seeds, almonds, pine nuts, chopped tomato and other fruits which are high in Vitamin C.
Other sources of fiber in nuts and seeds can be almonds, hazelnuts, pistachios, dry-roasted pumpkin, almonds, dry-roasted flax seed, bran flakes, or fine oat bran.
Another good source of fiber that we often get it from the plant foods which are legumes, beans, and refined oils. Aside from the fiber, we get from legumes, beans, and refined oils, one of the best foods that we can take in our daily diet to increase our fiber in our diet is nuts and seeds, which are also high in other nutrients like protein, vitamins, and minerals.
Aside from the high density of the fiber content in a serving of nuts and seeds, they are also very nutrient-dense, which allows the body to absorb more of the nutrients in the food. This is a good way to prevent nutrient deficiency especially to those who are still in a growing period.
Good sources of dietary fiber for the diet are the following fruits and vegetables: avocado (rich in monounsaturated fat, potassium and B vitamins), broccoli, brussel sprouts, collard greens, cabbage, celery, apples, blueberries, citrus fruits ( oranges, grapefruits, tangerines, etc.), carrots, cucumber, eggplant, lettuce, onions, papayas, tomatoes, watermelon, apples (whole and sliced), mushrooms, radishes, spinach, and turnips.
Aside from the fruits and vegetables, the other foods that we can take in for a good source of fiber are rolled oats, barley, brown rice, legumes (dry beans and peas), Brazil nuts, beans, Carrot, mushrooms, xia cup, corn, cucumber, peanuts, potato, yam, and legumes.
Moreover, dairy products like milk, cheese, and yogurt can be added to the list of good sources of dietary fiber.
Including high fiber foods in our daily diet will help us lose weight and reduce our body weight. Of course, a healthy diet should also consist of proper exercise to speed up the weight loss process. However, as mentioned before, fiber will help us a lot in achieving our goal to lose weight.
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