Fiber is one of an essential nutrient that our body needs. It is most known for bowl regulation properties.
But did you know that foods that are rich in fiber can guard you against cancer, kidney stones, and heart diseases?
But despite all the benefits, studies show that only 5% Americans are consuming the recommended intake.
The recommended daily intake of fibers per day is 38 grams for men and 25 grams for women. The recommended intake decreases for people above 50 years of age.
What is fiber?
Fibers are nutrients that your body needs, but never actually digest. Therefore it just runs through your body. But despite this fact, fiber is an essential nutrient for your body.
There are two types of fiber: soluble and insoluble. And most plant-based foods contain a mixture of both types.
The soluble fibers turn into a gel in your stomach, which slows down the digestion. It also regulates the cholesterol and blood glucose levels.
The insoluble fibers remain unchanged all the way to the colon. So if you have a constipation problem, then the larger amount of insoluble fibers can get things moving.
Skipping the daily dose of fibers can lead to constipation, and increased intake can cause you to run to the bathroom more often. So you have to take the right amount of it, neither a too little or too much is good for your body.
The right amount of fibers will promote your digestive tract health.
Foods those are rich in fiber:
Avocados contain 10.5 grams per cup. And among all the other health benefits avocados provide, they are one of the richest sources of fibers.
Florida avocados contain more insoluble fibers than California avocados.
They are also an excellent source of healthy fats which can help you lower the cholesterol and to reduce the risk of heart diseases.
Coconut contains 7.2 grams of fibers per cup. Coconuts are also an excellent source of Manganese, Omega 6 fatty acids, folate and selenium.
So just add a coconut flour or grated coconut into your diet. Research show that in countries where coconut is consumed daily have fewer issues with high cholesterol levels and heart diseases.
Pears, especially Asian pears are an excellent source of fiber. They contain 9.9 grams per cup.
This delicious fruit is also a very rich source of omega six fatty acids which promote brain and nerve function.
Berries contain approximately 8 grams of fibers per cup.
They also contain vitamins A. C, K, E, Manganese and folate.
Vitamin K is good for boosting the bone density and manganese is responsible for healthy skin, bones and blood sugar levels.
Berries are delicious, so just make a smoothie with your favorite berries and enjoy its benefits.
Artichokes contain 10.3 grams of fiber per cup.
Artichokes also contain Vitamins A, C, E, B, K, Potassium, Calcium, Magnesium, and Phosphorous.
Since they are low in calories and very rich in fiber they are an excellent addition to your diet, especially if you want to lose weight.
Artichokes are also one of the richest sources of antioxidants.
So if you still didn’t add artichokes into your diet, we have an excellent recipe for you.