Health Benefits and High Fiber Foods?

Answer 1

Most people were aware of the necessity of fiber in the diet. In addition to supporting a healthy digestive system and preventing constipation, dietary fiber has equally important, although less obvious, health benefits. Adequate levels of fiber can contribute to a decrease in the risk of Diabetes and Heart disease.

Most people also know that there are two types of fiber: soluble and insoluble. This means is that one type of fiber, soluble, will dissolve in water, but the other, in soluble, will not.

Good sources of soluble fiber that can help lower blood cholesterol and blood sugar levels are grains such as oats and barley, vegetables such as peas and carrots, and most fruits. Good sources of insoluble fiber that assists the body's digestive process our whole wheat flour and bran, nuts and many vegetables.

Many health organizations, such as the American Dietetic Association, recommend incorporating a daily total between the two types of fiber of 25 and 35 grams.

The simplest way to do this is by minimizing heavily processed foods and focusing instead on fresh foods and vegetables. Animal protein of all kinds is essentially devoid of fiber, so calories from those sources should be reduced by anyone wishing to increase fiber intake while maintaining current calorie levels.

Here are a few foods, along with their fiber content for a typical serving size.

At the very top of the list, exceeding by far the fiber content of all other foods, are the many and varied types of legumes, commonly known as beans. At the top of the bean list are broad beans, more commonly known as the fava bean. One cup will supply 37 grams, over 100% of the recommended level. Kidney beans, black beans and lentils come next, all supplying around 16 grams.

Of the vegetables, peas lead the pack at 7.4 g per cup. Artichokes and avocados come next at 6.5 g for one medium artichoke or one half of one medium-sized avocado. Sweet potatoes provide 6 g per medium potato.

One half cup of dates supplies 7.1 g, putting it at the head of the class for fruits. A half cup of frozen raspberries will supply 5.5 g.