Finest sources of dietary fiber

High-fiber foods support many functions in the body

Dietary fiber, or dietary fiber, is the indigestible component of plant-based meals. The numerous health benefits of fiber include a reduced risk of heart disease and type 2 diabetes. Vegetables, fruits, whole grains and legumes are the main sources of fiber. Both soluble and insoluble fiber are critical to maintaining good health.

Constipation is prevented by insoluble fiber, which does not dissolve in water and adds bulk to stool. In the digestive system, soluble fiber turns into a gel-like material after absorbing water. Blood sugar levels and cholesterol can both be controlled by soluble fiber. This article describes some nutritious foods that are high in fiber.

Here are the top sources of fiber to add to your diet:

1. Broccoli

These vegetables could be called fiber vegetables. Its cruciferous nature, meaning it belongs to the same plant genus as kale, cauliflower, and cabbage, makes it a source of many nutrients in addition to fiber. According to studies, broccoli contains 5 grams of fiber per cup, which could help the bacteria in your stomach stay balanced and healthy.

2. Potatoes

A small peeled potato can provide about 3 grams of fiber; Other good sources of fiber include sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes. Fries and chips, to name a few, have a terrible reputation for enticing vegetarians into their company. However, potatoes can have many benefits if they are not fried and salted.

3. Strawberries

Fresh strawberries are a delicious and healthy food option. Interestingly, they rank high in terms of nutrient density among fruits because of their high levels of vitamin C, manganese, and other powerful antioxidants. Try it in this strawberry and banana smoothie. Fresh strawberries have 3 grams of fiber per cup, or 2 grams per 100 grams.

4. Dried fruits

Figs, plums and dates are examples of dried fruits that can significantly increase your fiber intake and are recommended for people with occasional constipation. These fruits naturally contain sorbitol, a sugar that may benefit your gut and increase comfort. However, consuming an excessive amount can cause cramps or diarrhea, so try a small portion and wait until you’ve fully digested it before eating more.

5. Nuts

Sunflower seeds and almonds each provide over 3 grams of fiber per serving, making nuts a fantastic source of fiber alongside protein and healthy fats. The pre-packaged nuts, which are typically cooked in oils that could add extra, unnecessary calories, should be avoided in favor of raw or dry-roasted nuts. Nut butter is also high in fiber.

6. Bananas

Numerous minerals such as vitamin C, vitamin B6 and potassium are abundant in bananas. A large proportion of resistant starch, an indigestible carbohydrate that behaves like dietary fiber, is also found in green or unripe bananas. You can also use them to add protein to a nut butter sandwich. A medium-sized banana contains 3.1 grams of fiber, or 2.6 grams per 100 grams.

Keep these high-fiber foods in rotation when trying to maintain a healthy diet for weight loss as well as general health.

Disclaimer: This content, including advice, provides general information only. It in no way replaces a qualified medical report. Always consult a specialist or your GP for more information. NDTV takes no responsibility for this information.

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