High Fibre Foods
High fibre foods are foods that are rich in dietary fibre- fiber or roughage as sometimes called. The walls of plant cells are the sources of dietary fiber and it was first discovered in 1949.
There are two types of fiber: soluble and insoluble. Fiber can not be digested by your stomach, however soluble fiber absorbs water and forms a gel that helps prevent both diarrhea and constipation. Insoluble fiber is not fermented and it helps push material through the colon by softening and increasing the bulk of your stool.
Typical American adult eats approximately 11 grams of fiber per day and this is well below the recommended daily consumption of 25-30 grams per day which can be taken from natural foods or supplements.
Dietary Fiber Health Benefits:
• Reduction in the risk of developing some cancers.
• Reduction of hypertension and other coronary heart disease factors.
• Eating high fibre foods is a great way to achieve natural weight loss as they regulate metabolism and digestion and help to stabilize blood sugar levels.
• Fiber rich foods make you feel full- increased satiety, with generally less calories than other foods. You will be less likely to eat fattening foods.
• Dietary fiber helps improve glucose tolerance and insulin response.
• High fiber foods are also good for your mood due to stable blood sugar and less weight. When you eat plenty of fiber you feel better.
List of High Fiber Foods:
• Fruits: Apples, bananas, pears, apricots, strawberries, peaches, currants, grapes.
• Vegetables: Avocados, tomatoes, artichokes, green peas, brussels sprouts, eggplants, okras, carrots, broccoli, spinach.
• Dried fruits: Raisins, sultanas, apricots, especially dried figs.
• Beans, chickpeas and lentils.
• Nuts: Almonds, peanuts, walnuts, pecans, hazelnuts, brazil nuts, pistachios.
• High fiber whole grain and bran breakfast cereals, porridge or oatmeal- with the highest fiber content.
• Wholemeal pasta.
• Brown rice.
• Flax seeds, sesame seeds, sunflower seeds.
• Unsweetened coconut and coconut flour.
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References:
http://en.wikipedia.org/wiki/Dietary_fiber.
Eastwood M, Kritchevsky D (2005). “Dietary fiber: how did we get where we are?”. Annu Rev Nutr 25: 1–8.
Anderson JW, Baird P, Davis RH et al. (2009). “Health benefits of dietary fiber”. Nutr Rev 67 (4): 188–205.
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. PMID:15220.
http://www.healthandgoodness.com/article/ high-fiber-foods-and-fiber-content. html.
