Fiber, a nutrition present in your diet, that often remain undigested in stomach and passes to the colon (a part of large intestine), there it acts as the feeding material for various gut friendly bacteria and lead to number of health benefits.

The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. This translates to roughly 24 grams of fiber for women and 38 grams for men. However, it is also a tested fact that a large population, specially the adults and children do not meet the recommended daily intake of fiber.

Well, its not to difficult to achieve the daily recommended intake of fiber for an individual, only he has to add certain kind of food items that are rich in fiber content.

About Fiber In Your Diet……..

Fiber is actually a type or kind of carbohydrate that our body can’t digest, and thus our body do not absorb energy from the fiber content in our diet. However, there are other various health benefits that our body get through the fiber intake.

Some of the benefits of dietary fiber are listed below:

• Help Reduce Cholesterol- Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption.
• Promotes a healthy weight- High fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer.
• Adding bulk to the digestive tract- Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
• Promotes blood sugar control- It can take your body longer to break down high fiber foods. This helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes.
• Reducing gastrointestinal cancer risk- Eating enough fiber can have protective effects against certain cancer types, including colon cancer.

Carbohydrate, fats, and other nutrients in our food gives us energy and work as a fuel for our body system. Although fiber content in our diet do not act as fuel for our body but its various health beneficial features make it an essential nutrient of our diet. Every individual must consume the recommended daily intake of fiber.

It is also recommended to incorporate fiber-containing foods gradually over the course of a few days to avoid adverse effects, such as bloating and gas. It is advised to drink plenty of water along with your fiber intake, this help you keep these symptoms at bay.

Here are some food items that are rich in fiber and at the same tasty and satisfying.

Pears 

The pear is a popular fruit that’s both tasty and nutritious. It’s one of the best fruit sources of fiber and contain around 5.5 grams of fiber in a medium sized raw pear.

Strawberries 

Strawberries are a delicious, healthy option that can be eaten fresh. They contain around 3 grams of fiber in 1 cup of fresh strawberries. They are also a rich source of other nutrients like vitamin C, manganese, and various powerful antioxidants.

Apples

One of the important and tasty fruit that one must include in their diet to receive its various benefits. They are also relatively high in fiber and contain around 4.4 gram of fiber in a medium-sized, raw apple.

Bananas

Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium. Along with these nutrients it is also rich in fiber content and contain around 3.1 grams in a medium-sized banana.

Carrots

A root vegetable that is a rich source of vitamin A, vitamin K, vitamin B6 and carotene, also has a good fiber content. They contain around 3.6 grams of fiber in 1 cup of raw carrots

Beetroots 

The beet, or beetroot, is a root vegetable that’s high in various important nutrients, such as folate, iron, copper, manganese, and potassium. Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance. They contain around 3.8 grams of fiber per cup of raw beets.  

Broccoli

The green color cauliflower that is actually a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet. It’s loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and contains antioxidants and potent cancer-fighting nutrients.

Broccoli is also relatively high in protein, compared with most vegetables. They do have a good fiber content and contain around 2.4 grams of fiber per cup.

The above mentioned are some food items that have a good fiber content. Fiber is an important nutrient that may promote weight loss, lower blood sugar levels, and fight constipation. Thus, it is recommended, plan your diet in such a way that you can easily meet the recommended daily intake of fiber that is 25 grams for women and 38 grams for men.

Stay Informed! Stay Healthy! 

Thank You!