High-Fiber Foods


By mehdii zovick - October 18, 2019





Fiber keeps you full, improves health, and weight loss aid. By using these tips to add more to your diet, you can feel your best.



Many of us associate fiber with digestive health and physical functions that we don't think of. However, eating foods high in dietary fiber can do much more than it keeps you regularly. It can reduce your risk of heart disease, stroke and diabetes, improve your skin health, and help you lose weight. May help prevent colon cancer.


Fiber, also known as coarse, is part of plant foods (cereals, fruits, vegetables, nuts, and beans) that the body cannot break down. It passes through the body undigested, keeps the digestive system clean and healthy, relieves bowel movement, expels cholesterol and harmful carcinogens outside the body.
Fiber comes in two types: insoluble and soluble.

Insoluble fiber does not dissolve in water. It is a huge fiber that helps prevent constipation, and is found in whole grains, wheat, cereals, and vegetables such as carrots, celery, and tomatoes.
Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oats, beans, nuts, and fruits such as apples, berries, citrus, fruits, and pears.

Health benefits of fiber

The latest figures show that nine out of ten Americans do not eat enough fiber; people in other parts of the world fall short. Part of the problem may be due to the link between fiber habits and the bathroom. Yes, fiber offers a healthy and effective way to stay regularly. But that's not the only reason why we include more in our diets. Many different studies have highlighted how eating a high-fiber diet can boost your immune system and your overall health, and improve your look and feel. Some benefits include:

  • Digestive health.
  • Diabetes.
  • Cancer.
  • Skin health.
  • Heart health.


When we think about a healthy diet, we often focus on what we should not eat, such as sugary sweets and fried fatty foods. A better strategy might be to focus on what we should eat - especially more fiber-rich foods.

Although fiber passes through our bodies without being digested, they provide many health benefits, especially for the heart. Fiber-rich diets may reduce your risk of heart disease and stroke by up to 30%.

Source: Harvard Heart Letter, May 2019.


Fiber and weight loss

In addition to helping digestion and preventing constipation, fiber adds a large amount to your diet, a key factor in both weight loss and maintaining a healthy weight. Adding the bulk can help you feel full sooner. Because fiber stays in your stomach longer than other foods, this feeling of fullness will stay with you longer, helping you eat less. Fiber-rich foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it is easy to cut calories. There are other ways that high fiber intake can help you lose weight:

  • By regulating blood sugar levels, fiber can help maintain your body's ability to burn fat and avoid insulin spikes that make you feel drained and looking for unhealthy foods.
  • Eating too much fiber can move fat through the digestive system at a faster rate so that less can be absorbed.
  • When you fill fiber-rich foods such as fruit, you will also have more energy to exercise.






Tips for adding fiber to your diet

Depending on your age and gender, nutritionists recommend eating at least 21 to 38 grams of fiber per day for optimal health. Research indicates that most of us don't eat half of this.
While reaching your daily goal may seem overwhelming at first, by filling whole grains, vegetables, fruits and whole grains, you can get the fiber you need to start reaping the health benefits.

Start your day with fiber. Look for whole grain cereal to increase the amount of fiber you have at breakfast. Simply switch your breakfast cereal from Corn Flakes to Bran Flakes can add an additional 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it further. If these pills don't satisfy you, try adding a few tablespoons of unprocessed wheat bran to your favorite grains.


Replace white rice, pasta and bread with brown rice and whole grain products. Try wild rice, barley, whole wheat pasta and bulgur. These alternatives are higher in fiber than their mainstream counterparts, and you may find that you like their tastes. Choose whole grain bread for sandwiches and toast .


Bulk up your bread. When baking at home, replace whole-grain flour with half or all of the white flour, because whole-grain flour is heavier than white flour. In yeast bread, use a little more yeast or let the dough rise longer. Try adding broken bran or unprocessed wheat bran to cakes, cakes and cookies. Or add psyllium husk to gluten-free baked products, such as bread, pasta and pizza dough.


Fiber from fruit and vegetables

Most fruits and vegetables are rich in fiber, and there is another good reason to include more in your daily diet. Here are some simple strategies that can help:
  • Add fruit to your breakfast.
  • Keep fruit and vegetables at your fingertips.
  • Replace dessert with fruit.
  • Eat whole fruits instead of drinking fruit juice.
  • Eat the peel.
  • Incorporate veggies into your cooking.
  • Bulk up soups and salads.
  • Don’t leave out the legumes.
  • Make snacks count.









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