High Fiber Foods

Your high fiber diets hold the key of your good health. You know, healthy foods are important, but fiber rich foods are vital. The fiber rich diets really do help you keeping your health topnotch. The major benefits of the high fiber foods are that they prevent constipation, lower cholesterol level, maintain proper body weight and many more.

The walls of plant cells are the rich sources of dietary fiber. There are two types of fiber - soluble and insoluble. Soluble fiber is useful in assimilate poisonous substances and regulating blood sugar levels. Insoluble fiber averts constipation and adjusts pH levels.

According to healthy dietary standards, the daily fiber consumption for an adult should be about 25-30 grams. Six- year-old should eat at least 11 grams of fiber, while fifteen-year-old should consume at least 20 grams. The daily fiber consumption should be 30 to 40 grams, but the average American only takes about 10 grams daily, which is not sufficient. According to an analysis the 50% of Americans eat no fruit and 25% eat no vegetables.

The best way to maintain a healthier lifestyle is to eat more fiber rich foods, and fewer fat-rich foods. The lack of fiber in your diet increases the risk of hemorrhoids, high cholesterol, constipation, high blood sugar, fatness, colon cancer and heart disease. Proper intake of fiber on a daily basis is important for your bowel function.

There are no nutritional benefits derived directly from eating fiber. It is beneficial only to the digestive tract. Before you add more fiber-rich foods in your diet, you need to know where that fiber comes from. A list of high fiber foods helps you identify which foods to include in your daily meal planning.

The National Institutes of Health suggests whole grain breads and five to nine servings of vegetables and fruits on a daily basis to get rich fibers. The foods such as dried beans, legumes, dried peas, dried fruits, nuts and sunflower seeds can be great sources of fiber. Whole grains are an excellent healthy fiber food, which also contain essential nutrients including magnesium, potassium and selenium. You can also get fiber from cereals and grain products including whole grain buns, bagels, muffins, bran flakes, bran buds, corn bran, whole wheat shreddies, whole-wheat pastas, barley, corn and brown rice.

You can get high fiber from all natural foods including vegetable and fruits. All fruit and vegetables contain fiber in differing quantities. Some of the fruit and vegetables rich in fiber are avocado, Beans, broccoli, Brussels sprouts, cabbage, carrot, chick peas, eggplant, apples, bananas, blueberries, blackberries, raspberries, dates, guava, kiwi, orange, pears and prunes. You can also obtain the required fiber quantity from beans, nuts and seeds including almonds, black beans, cashews, flax seeds, garbanzo beans, kidney beans, lentils, lima beans, peanuts, pistachio nuts, pumpkin seeds, soybeans, sunflower seeds and walnuts. The fruit skins are rich sources of fiber, so don't peel apples and pears.