Fiber is a carbohydrate that your body cannot absorb or digest. Fiber is essential for health, and according to the Dietary Guidelines for Americans 2010, fiber helps to reduce your risk of cardiovascular disease, type two diabetes and obesity. Fiber occurs naturally in many plant-based foods, such as vegetables, fruits and whole grains.
Intake and benefits
You should get 14 grams of fiber per every 1,000 calories you eat. Women should get at least 25 grams, and men 32 grams of fiber everyday, according to the Dietary Guidelines for Americans 2010. Reduction of food intake and calories intake Fiber brings water and helps you to feel full. This can help to reduce your food intake and the amount of calories you eat. Fiber rich diet is a good way to lose or maintain weight.
Vegetables are high fiber foods, which are low in calories. However, the fiber content of vegetables differs considerably. Consumption of beans Beans, such as pinto, black, kidney, lima and carbanzo, are good sources of fiber, and can contain 15 grams in one cup. Different vegetables In addition, vegetables such as artichokes (14 g per cup), peas (8.8 g per cup), spinach (7g per cup), iceberg lettuce (6.5 g per head), Brussels sprouts (6.4 g per cup) and winter squash (5.7 g per cup), are high in fiber. Vegetables, which contain lower amount of fiber include potatoes, celery and avocados.
Fruits and berries are also fiber rich foods. Different fruits Raspberries have 11 grams, blackberries 7.6 grams, blueberries 5.1 grams and strawberries have 4.8 grams of fiber in one cup. While one Asian pear has 10 g, one papaya has 5.5 grams, and one apple has 3.3 grams of fiber.
Grains and nuts
Whole grains are seeds that include the fiber and nutrient-rich layers of bran, germ and endosperm.
The following whole grains are high fiber foods, bulgur (26 g per cup), whole-wheat flour (15 g per cup), oat bran (15g per cup), couscous (9 g per cup) and long-gran brown rice (3.5 g per cup).
In addition, whole-grain cereals, bread and pasta are good sources of fiber, one cup of whole-wheat pasta has around six grams of fiber.
Nuts Nuts also contain fiber. Almonds have 3.5 g in 1-oz, hazelnuts and pecans have 2.7 grams in 1-oz.