What are some foods with a high fiber content?

Eating foods with a high fiber content is something that has recommended many medical organizations. In addition to helping those who consume them to feel fuller, research suggests that foods with a high fiber content can help reduce the risk of cancer, reduce cholesterol, promote regularity and even reduce the risk of developing diabetes. However, many people do not know which meals have a high fiber content, and often has a hard time increasing fiber in their diet because of it. These groups are fruits, vegetables, grains and seeds and legumes. Although these groups have some overlap, it is easy to remember.

with the above rule can sometimes be difficult to find out how much fiber has food. Another guideline to remember is that the less processed food is, the more dietary fiber usually contains. The United States and many other countries also require that the amount of eapoing fibers will be included in food nutritional facts. This label is easy fromHe acts, how to find out whether what one has is actually high or not.

Some specific examples of foods that have a high fiber content

cereals . Breakfast can not only give people energy all day; It can also provide a lot of fibers in their diet. Branch cereals and those containing whole grains are usually the best choice when it comes to eating high fibers. Several specific examples of high fiber cereals include: 100% cereal All-Bran, oatmeal, shredded wheat and whole grain cereals.

Fruit . If you want to get the most fiber from a piece of fruit, it is important to consume skin and pulp, if possible. Several specific fruit options include: apples (with skin), avocado, bananas, blackberries, grapefruits, kiwis, pears (with skin), pineapple, dried plums, some juices, raisins and strawberries.

legumes . Legumes represent some of the highest foods that can be easily found. So what are legumes? They include beans, lentils, peas and other food sources that generally occur in a pod. Legumes that are consumed raw or baked usually contain more fiber than those that have been fried or cooked in other ways.

rice . Boiled brown rice has very high fiber; But white rice is not. Those people who are used to white rice, but would like more fiber in their diet, could try to mix brown and white rice together until they get used to taste.

vegetables . Vegetables are an excellent source of fiber. Like fruit and legumes, they tend to provide more fiber when consuming raw or roast rather than cooking. Some vegetables that are considered to be high -fiber foods include asparagus, broccoli, raw carrots, raw cauliflower, corn, baked potatoes, spinachAnd sweet potatoes.

fiber accessories . Many companies produce fiber accessories in the form of pills and powders that can be added to most diet. One of the most popular types contains psychy peels, but many others exist.

The fiber is sometimes divided into two other groups: soluble and insoluble fiber. It is assumed that two types of fiber have slightly different health benefits. However, many food labels do not distinguish between them. Most foods with a high fiber content contain both types of fiber; Beans and fruit, however, generally contain a more soluble fiber, while bran and whole grains generally contain insoluble fiber. Specific examples of high -soluble fiber content include oat bran, rolled oats, whole oatmeal, Oatrim, whole grain barley, dry milling barley and a soluble fiber made of at least 95%purity.