High-Fiber Foods

High-Fiber Foods

Why you need to Dietary Fiber

Food fibers have been shown to reduce the risk of cardiovascular disease and help your digestive system healthy. Find out which foods are high fiber foods.

Dietary Fiber

Dietary fiber is found only in plants, and works like a scaffold to help them shape and structure. The people eat plants, but can not digest fiber, so that in the small intestine into the colon. Fiber provides both healthy. Some diseases such as diverticulitis, constipation, and the irregularity may not be enough roughage in the diet.
Types of dietary fiber
Insoluble fiber is the type of fiber in the high fiber foods such as whole-grain cereals, nuts, cereals and vegetables. Insoluble fiber does not dissolve in water contributes to a shift of the material through the colon faster by increasing the mass of the chair. This can be very useful for people who suffer from or irregularity. The rules in the insoluble high fiber diet also the risk of diabetes.

Soluble fiber is also available in many foods that are high fiber, like oats, citrus fruits, potatoes, barley, psyllium, flax seed and beans. Soluble fiber absorbing water, which softens stool, which is in fact easier to remove the body. Some called beta-glucan soluble fiber binds to bile acids contain cholesterol. A high fiber diet with this type of soluble fiber has been shown to decrease cholesterol healthy.

Food rich in dietary fiber
According to the Institute of Medicine

Recommended fiber entirely of 50 years and young adults is 38 grams for men and 25 grams for women and for men and women over 50 years to 30 and 21 grams per day, each reason for the reduction of food intake.

Persons who are currently on a diet low fiber May, their daily intake of high fiber foods slowly, because certain fibers May increase gas and bloating. The body adapts to the fiber in the time and the gas and the swelling reduced.

Here are some examples of healthy food, tasty and rich in dietary fiber in the database of the USDA National nutrients:

*- A half cup of cooked beans - 9.5 g
* A half cup of cooked beans, canned - 9 g
*- A half cup of cooked lentils - 7.8 g
*- A half cup of cooked black beans - 7.5 g
*- A half cup of Data - 7.1 g
* One cup of Raisin Bran cereal - 7 g
* A half cup of cooked beans - 6.5 g
* A half cup of cooked beans - 6.7 g
* A half-cup of canned tomato paste product - 5.9 g
*- A half cup of cooked chickpeas - 6.2 g
* Demi-cup of bean soup with ham - 5.6 g
* Demi-cup frozen red raspberries - 5.5 g
* One muffin in his way - 5 g
* Half of the Pear Asia - 5 g
* Demi-cup Artichoke - 4.5 g
* Demi-cup frozen peas dishes, cooked - 4.4 g
* A cup of porridge - 4 g
* Demi-cup of mixed frozen vegetables products, boiled eggs - 4 g
* A half-cup of berries - 3.8 g
*- A half cup of canned pumpkin products - 3.5 g
* A half-cup of wheat pasta over the world - 3.4 g
* 24 almonds - 3.3 g
* An apple with skin - 3.3 g
* Demi-cup barley 3 g
* A cup of broccoli - 2.4 g
* A red pepper - 2.4 g
* A Nectarines - 2.3 g
* 28 peanuts - 2.3 g
* A slice of bread with whole grains - 2 g
* 15 half-nuts - 2 g

Fiber Supplements
Fiber supplements are and may be added, a low fiber, fiber completely, but not replace the high fiber foods in your diet, because high fiber diets are generally rich in vitamins and minerals so.