Do you have a constipation problem?
Eat fiber-rich foods!
In any type of diet, the type of foods that must be included are fiber foods.
But, what are fiber foods?
Fiber foods contain high amounts of dietary fiber which is also a carbohydrate that our body can not digest. Fiber passes through the digestive system and basically, there are two types of dietary fiber:
Soluble fiber:
The soluble fiber is water soluble and forms a gel-like substance. That is mainly helpful in lowering blood cholesterol and glucose levels.
Insoluble fiber:
The insoluble fiber as it is named is not soluble in water, it helps by adding bulk to the stools that can pass through the intestine and stomach quickly which is beneficial for people with constipation and irregular stools.
“The recommended daily dietary fiber for adult men is 38g/day and for women, 25g/day.”
The recommended dietary intake for different age groups:
Age |
Recommended Dietary Intake Per Day |
|
Children(1-3) |
14 grams |
|
Children (4-8) |
16.8 grams |
|
Boys (9-13) |
25.2 grams |
|
Girls (9-13) |
22.4 grams |
|
Boys (14-18) |
30.8 grams |
|
Girls (14-18) |
25.2 grams |
|
Men (19-50) |
38 grams |
|
Women (19-50) |
25 grams |
|
Men (51+) |
30 grams |
|
Women (51+) |
21 grams |
|
Pregnant Women |
28-29 grams |
|
Breastfeeding Women |
28-29 grams |
List of fiber foods along with their fiber content:
Legumes:
Food |
Fiber content (per 100g) |
|
7.9g |
|
|
8.7g |
|
|
6.4g |
|
|
7.6g |
Whole grains:
Food |
Fiber content (per 100g) |
|
10.6g |
|
|
2.8g |
|
|
3.5g |
|
|
Whole Wheat Bread |
6.9g |
Vegetables:
Food |
Fiber content (per 100g) |
|
Broccoli |
2.6g |
|
Carrots |
2.8g |
|
Sweet Potato(151g) |
3.8g |
|
Spinach |
2.2g |
|
Brussels sprouts |
3.8g |
|
Lettuce |
2.1g |
Fruits:
Food |
Fiber content (per 100g) |
|
Apple(with skin) |
2.4g |
|
Strawberry(144g) |
3.0g |
|
Bananas |
2.6g |
|
Oranges |
2.4g |
|
Raspberries |
6.5g |
|
Pear(178g) |
5.5g |
|
Guava(1 whole) |
3g |
|
Kiwi(69g) |
2.1g |
Nuts and seeds:
Food |
Fiber content (per 100g) |
|
12.5g |
|
|
34.4g |
|
|
27.3g |
|
|
11.1g |
Benefits of fiber foods:
Many dieticians recommend including fiber foods in your diet, now we will understand why they recommend so:
Digestive health:
Fiber foods are best for regulating bowel movements and eliminating the problem of constipation by adding bulk to the stools.
Weight management:
Also, fiber foods are great for the weight loss process that helps in controlling appetite and reducing overall calorie intake. Also, high-fiber foods are filling in nature when we consume even small amounts.
Manage cholesterol levels:
Fiber foods are also helpful in managing cholesterol levels, they lower cholesterol levels by reducing the low-density lipoprotein or bad cholesterol.
Blood sugar control:
This is mostly helpful for diabetes patients because fiber foods slow down the absorption of sugars by maintaining stable blood sugar levels.
Heart health:
Due to the reduced cholesterol level and reduced blood pressure, fiber foods reduce the risk of heart disease.
Gut health:
The most important benefit of fiber foods is the maintenance of gut health. Fiber acts as a prebiotic that promotes the growth of healthy gut bacteria which are crucial for overall gut health and preventing certain diseases.
Here are a few mostly asked questions about fiber foods:
What are a few Indian fiber foods?
Here are a few Indian foods rich in fiber lentils, chickpeas, jowar,bajra, ragi, spinach, okra,guva, papaya, Flax seeds, and chia seeds.
What are fiber foods for breakfast?
The fiber foods that can be taken as breakfast are oatmeal with fruits and nuts, whole grain toast with avocado, smoothies made with spinach and fruits, chia pudding, and high-fiber cereal with yogurt.
What are the fiber foods for constipation?
Apples and pears with skin.
Prunes and prune juices.
Beans and Lentils.
Whole grain bread.
What are fiber food products?
Whole grain bread and pasta.
High-fiber snack bars.
Fiber supplements are psyllium husk.
What are the fiber foods for weight loss?
Beans and Legumes.
Whole grains.
Broccoli and Brussels sprouts.
Apples and berries.
Nuts and seeds.
What are the fiber-rich foods for pregnancy?
Lentils and beans.
Whole grains like Oatmeal and Quinoa.
Apples, pears, and berries.
Spinach, carrots, and sweet potatoes.
Almonds and chia seeds.
This is everything about fiber-rich foods and their benefits by including them in our diet. Fiber-rich foods are highly essential to maintain our health in several ways. So, do include them as per your requirement for a healthy and happy life.
