In spite of its popular connection with a journey to the lavatory, High-Fiber Fruits & Vegetables is not a joke. Among other, high-fiber diets are helpful to reduce the danger of heart disease, hypertension, stroke and constipation. But, unfortunately, most of the people are consuming low fiber diets all time. Only 3% of Americans are consuming high-fiber diets as it has been recommended.
Necessity of High-Fiber Fruits & Vegetables
Fiber is such a thing that is very vital for the human body, but it is never digested by the digestive organs – actually, it remains almost same in amount from our plate to the restroom. There are two varieties of fiber – soluble & insoluble and most of the fruits and vegetables that are coming from the plants are mixed of both. The fiber that is soluble turns into get in our stomach and makes our digestion process slow, which assists to lower blood glucose, cholesterol levels and colon cancer. On the other hand, insoluble fiber remains as same as we eat, unchanged that make inside waste softer and heavier. As a result, it could be shimmy through our intestines so easy. It also reduces unwanted gas, cramping and bloating.
Recommended Amount of Fiber & the Reality
The recommended dose of Fiber is like this: for women – about 25 grams per day and men – at least 35 grams and its up to 40 grams per day. It also recommended that we should take whole food’s fiber – not the “added fiber. The amount of fiber varies slightly with food between raw & cooked versions.
Some Most amazing High-Fiber Fruits & Vegetables
Here are some more amazing High-Fiber Fruits & Vegetables that must be added in our diet plan regular basis:
Split peas contain about 16.3 grams of fiber in 1 cup in its cooked version. It’s full of protein base for stews, soups etc. This is one of the best South Indian dishes are comfort food along with super filling, healthy and satisfying.
We know mostly the sunny and yellow version of the corn, but it normally comes in the rainbow colors. It contains 3.5 grams of fiber in each 3 cups of serving with essential antioxidant nutrients.
Lentils contain 15.6 grams of fiber in its cooked version. It’s the all-stars in the kitchen – they not only need less time to prepare, but also more versatile in compare of any other legumes. They could be added with walnuts, cilantro and lemon juice to increase the taste.
White beans are fiber-rich food along with iron and protein. One cup of white beans covers up 25% of the daily recommended amount of fiber. It has nutrients to fight against hypertension.
One cup of cooked black beans contains about 15 grams of fiber. It could be healthy and tasty bean dish with sweet potatoes and chipotle peppers.
Another great source of fiber is avocado. It contains about 10 grams of fiber in 2 tablespoon serving. It’s also a nice source of polyunsaturated and mono-unsaturated fats that can help to reduce the risk of heart disease and lower the levels of cholesterol.
One cup of cooked lima beans contains 13.2 grams of fiber. It could be unappetizing, but after cooking in bacon fat with pureed and leeks in a soup, they are more delicious.
In case of a strictly eater of white-rice, the nutty taste and texture of brown rice could be the great source of natural fiber. One cup of brown rice contains about 3.5 grams fiber.
These are some of the most amazing High-Fiber Fruits & Vegetables that are most important for our body in various ways. Moreover, Artichokes, Pear, Broccoli, Brussels sprouts, Raspberries and Blackberries are a good source of natural fiber, antioxidant and essential nutrients.