Eating Fiber Rich Foods

Eat more fiber.  You’ve probably have heard this before.  But do you know why fiber is good for your health?

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.

  • Soluble fiber : Dissolves in water to a gel like material.  It helps lower blood cholesterol and glucose levels.  Soluble fiber can be found in oats, peas, beans, apples, fruits, carrots etc.
  • Insoluble fiber: Doesn’t dissolve in water.  This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.  This type of fiber can be found in whole-flour, wheat bran, nuts, beans and vegetables such as cauliflower, green beans and potatoes.

Most plant-based foods, such as beans and oatmeal, contain both kinds of fiber, soluble and insoluble.  The only difference is the amount of each type varies in the plants foods.

Benefits of High-Fiber Diet

Some benefits of a high-fiber diet include:

  • Normalizes bowel movements
  • Helps maintain bowel health
  • Lowers cholesterol levels
  • Helps control blood sugar levels
  • Aids in achieving healthy weight
  • Skin Health

How much fiber do you need?

Age Male Female
9-13 31 Grams 26 Grams
14-18 38 Grams 26 Grams
19-30 38 Grams 25 Grams
31-50 38 Grams 25 Grams
51-70 30 Grams 21 Grams
Over 70 30 Grams 21 Grams

Your best fiber choices

 If you aren’t getting enough fiber each day, you may need to boost your intake. Good choices include:
  • Whole-grain products
  • Fruits
  • Vegetables
  • Beans, peas and other legumes
  • Nuts and seeds

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Source :

10 Amazing Health Benefits of Eating More Fiber

High-Fiber Foods

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