Fiber-rich foods: vital in a balanced diet
Fiber-rich foods cannot be missing from a balanced diet, as they offer multiple health benefits. In particular, it has a direct effect on the digestive system, where it allows a better transit of food.
Fortunately, there are many foods that are high in fiber, making them ideal for any type of diet. In order for you to have a balanced eating plan, we will show you which are the most used.
List of foods rich in fiber
Although you can devise your own eating plan, it is best to go to a nutrition professional. In this way, you will have all the necessary nutrients according to your physical characteristics within a well-structured diet.
Similarly, within this same diet, the presence of foods with fiber is essential, which can be presented in different options:
Vegetables, legumes and nuts
Vegetables are the main sources of fiber, as well as other essential nutrients for the proper functioning of the body. That is why, within your meals, it is essential that you include foods such as:
Lettuce, chard, carrots and spinach.
Asparagus, beets, mushrooms, turnips and pumpkin. All better cooked.
Potatoes and sweet potatoes, preferably baked.
Broccoli, artichokes and beans.
The advantage is that they are quite versatile vegetables, acquiring the possibility of combining with any type of food that is prepared. On the other hand, there are also legumes, also being foods rich in fiber. So you should include:
Lentils, beans, peas and chickpeas.
Walnuts, almonds, pistachios.
Sunflower seeds or any other type.
In the case of lentils, they are also an important source of vegetable protein, making them a very complete food. Therefore, it is essential in any type of nutritious diet.
Fruit
Fruits are an essential food in any type of diet, regardless of whether they are high in fiber or not. Its importance is due to the immense amount of vitamins it has, which are essential for the human body.
If you already include fruits in your eating plan, then you can vary with the following options:
Peaches and pears.
Tangerines, oranges, plums and berries.
Figs and dehydrated fruits.
kiwis.
Apples and bananas.
With the presence of fruits, your digestive system and body in general will perform better due to all the nutrients they contain.
Grain
Grains can be used to vary the type of food you eat, while being a considerable source of dietary fiber. There is a wide variety of these, but mainly you should consume:
Oatmeal, preferably hot.
Wholemeal bread.
Integral rice.
Quinoa.
Popcorn.
Cereals with a high fiber content, such as bran, shredded and puffed wheat.
Wholemeal pasta.
Due to their characteristics, they can be, more than anything, foods to snack on during the day, that is, as a snack. In addition, always enjoying its high fiber content.
What are the benefits of a diet with foods rich in fiber?
A good intake of fiber generates a series of positive benefits for the body, which go beyond the digestive tract. These only increase the importance of the presence of this class of food.
controlled excretions
Fiber plays a vital role in stool, increasing its size and bulk within the digestive system. In that sense, if your stools tend to be liquid and fragile, it is likely that you have a fiber deficit.
Therefore, foods with a high fiber content will allow a greater consolidation of the stool, since they absorb water much better.
Optimal digestive health
Among the main preventive functions that fiber has is its ability to reduce the risk of hemorrhoids. They also reduce the formation of structures in the colon, known as diverticulum disease.
It has even been observed that fiber can help prevent the development of colon cancer. It is mainly due to the fact that this component is fermented in the colon, where researchers observe what results it can release.
Lower cholesterol levels
Foods such as oatmeal, beans, flaxseed, and bran are high in soluble fiber, which helps regulate blood cholesterol levels. All, through the decrease in low-density lipoprotein content.
Additionally, they have effects in the control of blood pressure and inflammation, thus improving cardiovascular health.
Regulates the level of sugar in the blood
Soluble fiber has the ability to slow down the process of absorbing blood sugar, especially in people with diabetes.
Even insoluble fiber has the ability to reduce the risk of a person contracting type II diabetes.
Generates a feeling of satiety
Fiber-rich foods are even capable of improving a person's body weight. This is because they are foods that are characterized by filling more than other options. Therefore, you can eat much less in order to fill yourself up.
Increases life expectancy
Various studies suggest that increased fiber consumption, especially cereals, is associated with longer life expectancy. This is due to its ability to reduce the risk of developing cardiovascular disease or cancer.
How much fiber do I need to consume to gain those benefits?
Everything will depend exclusively on the physiological characteristics of the person, which is why the importance of going to a nutrition professional is emphasized. However, there is an approximate that will depend specifically on age.
Indeed, for men under 50 years of age, the recommended amount is 38 grams per day. While, for those over 50, a 30-gram serving will suffice.
For women under 50, the minimum consumption is 25 grams. On the other hand, those over 50 years of age will need approximately 21 grams.
Thus, foods rich in fiber can begin to have positive effects on the functioning of the body.