Among the fruits we find that apples, bananas, peaches, pears, tangerines, plums and figs, will contribute to the daily diet the fiber necessary to favor the organism. Cereals such as wheat and its derived products such as bread, pasta and brown rice are vital for these nutritional purposes.
Among all these foods, there are seven rich in fiber that you should include in your diet and we will mention them below:
Corn: Food with abundant fiber, just with half a cup of corn kernels or an ear, can provide the body with 2 grams of fiber. Even eating about three cups of popcorn – or called popcorn – ingest 3.5 grams.
Avocado: It is an excellent natural fiber source. Consuming a whole avocado, the body is nourished with 10 grams of fiber. Avocado is also rich in mono and polyunsaturated fats, called good fats, which help lower cholesterol.
Lentils: Among legumes we find lentils, which provide 15.6 grams of fiber per cup and are also a source of vitamin B, protein, iron and other minerals.
Oatmeal: The best food for breakfast and start the day with energy and healthy. Precisely oatmeal is the most recommended food because it contains beta-glucan, a special type of fiber that affects cholesterol levels and will strengthen the immune system.
This food also contains insoluble fiber that acts on the body to achieve an efficient and proper functioning of digestion.
Apple: An essential fruit in the diet and is widely suggested among the seven foods rich in fiber that you should include in your diet, is the apple. Together with the pear, it provides 4.4 grams of fiber and must be consumed with its shell or skin to take advantage of all the phytochemicals and vitamins it contains.
Brown Rice: According to a Harvard University study, eating two servings of brown rice per week reduces the risk of developing type two diabetes, precisely because of its impact on blood sugar levels and its high fiber content.
It is estimated that a cup of brown rice contains 3.5 grams of fiber, so the suggestion is to keep this food as part of the daily sustenance.
Broccoli: Its nutritional contribution is high and it is estimated that each cup of boiled broccoli contains 5.1 grams of fiber. It is an ideal food to prevent cancer due to its content of isothiocyanates, which are antioxidants, which in turn stimulate the enzymes that detoxify the body.
Benefits of dietary fiber in the body
Dietary fiber is found naturally in vegetables, fruits, vegetables, legumes and whole grains, and is very beneficial for the body. You can learn more detailed information about the high fiber diet and its health benefits.
Foods that are rich in fiber provide health and regulate our digestive system, increase defenses and promote general well-being.
Fiber, especially prebiotic fiber, is good for the digestive system because it feeds the good bacteria (called probiotics) that live there.
These beneficial bacteria keep bad bacteria at bay, help balance the digestive system, boost our immune response, and help avoid digestive problems.