Generally, fruits and vegetables should be a part of your overall healthy diet. They contain beneficial compounds and nutrients that work together to prevent or delay disease. Fiber-rich foods, in particular, have higher chances of preventing numerous diseases, according to a study.
In the study which was published in a journal The Lancet, 185 prospective studies and 58 clinical trials with 4,635 adult participants were studied by the researchers. Results showed that individuals who consume more fiber are more likely to have a longer life and higher chances of avoiding common diseases. To maximize the benefits you can obtain, researchers recommend consuming about 25 to 29 grams of fiber a day.
Fiber is classified as Soluble fiber and Insoluble fiber.
Soluble fiber – This type of fiber dissolves in water and turns into a gel during digestion. It lowers glucose levels and blood cholesterol.
Insoluble fiber – This type of fiber does not dissolve in water. It is not broken down at the gut and absorbed into the bloodstream. People who have struggled with irregular stools and constipation can benefit from insoluble fiber.
Health Benefits Of Incorporating Fiber-rich Foods Into Your Diet
Reduce Your Risk of Certain Cancers
In a study published in the Annals of Oncology, researchers found that every 10 grams of fiber you eat are linked to a 10 percent lowered risk of colorectal cancer and a 5 percent fall in breast cancer risk. The antioxidants and phytochemicals, found in the food that are rich in fiber, also play a huge role in reducing the risk.
Controls Blood Sugar Levels
Fiber can help slow down sugar absorption and improve blood sugar levels, thereby lowering the risk of developing Type 2 diabetes.
Help You Lose Weight
Certain types of fiber can soak up water in the intestine, thereby slowing the absorption of nutrients and increasing feelings of fullness which leads to reduced calorie intake.
Lowers Cholesterol Levels
Consumption of foods rich in soluble fibers (such as beans and flaxseeds) help lower the level of low-density lipoprotein, or “bad,” cholesterol in the body. There were also studies, showing that high-fiber foods can help reduce blood pressure and inflammation.
Normalizes Bowel Movements
Suffering from loose, watery stools? Eat foods rich in dietary fibers. It can solidify your stools by absorbing water and adding bulk to the stool. A bulky stool is easier to pass, thus lowering your chance of constipation.
Helps Maintain Bowel Health
With high fiber diet, your chances of developing the diverticular disease (Small bulges developing in the intestines) and hemorrhoids are decreased.
Experts concluded that a diet high in fiber may help you lower your chance of having colorectal cancer, Type 2 diabetes, stroke, and coronary heart disease.
Fiber-Rich Foods
The following nutritious foods contain fiber:
- Avocado (6.7%) P
- Pears (3.1%)
- Strawberries (2%)
- Apples (2.4%)
- Raspberries (6.5%)
- Carrots (2.8%)
- Bananas (2.6%)
- Beets (2.8%)
- Broccoli (2.6%)
- Almonds (12.5%)
- Chia Seeds (34.4%)
- Sweet potatoes (2.5%)
- Dark Chocolate ( 10.9%)
- Chickpeas (7.6%)
- Split peas ( 8.3%)
- Lentils (7.9%)
- Artichoke (8.6%)
- Broccoli (2.6%)
- Beets (2.8%)
