Fiber Rich Food Items- Why people should add them in their diet?

In this article we will see in detail Why people should add fiber rich food items in their diet? Human body needs several nutrition’s, minerals, vitamins and energy to keep the body active and healthy.

Basically human beings grab these things through consuming fresh vegetables and fruits. Around the world, culture and environmental conditions are different, so people’s food diets also vary from one country to another country. But commonly few nutrients are important for all the people.

What is Fiber?

Fiber is one type of carbohydrate, most of the carbohydrates are broken down into sugar molecules called glucose. But commonly fiber is not digested in the body because it could not be broken down into sugar molecules. Fibers are classified into different types by the health experts. They are

• Dietary fiber – This type of fiber is naturally contained in plants ( fruits, vegetables, oats, and barley ).

• Added fiber – This type of fiber that manufacturers add to some products to improve their health benefits.

• Soluble fibers – This type of fiber is water soluble and therefore digestible.

• Insoluble fibers – This type of fiber is not digestible in the human body. Insoluble fibers such as bran, celery, whole grains, and seeds.

1. Pears- Tasty and nutritious pears contain a good source of fiber. One raw pears contains 3.1 grams fibers per 100 grams.
2. Strawberries- One of the delicious fruits is Strawberries. This fruit contains 3 grams of fiber in one cup of strawberries.
3. Avocado- One cup of raw avocado contains 6.7 grams of fiber.
4. Oats- One cup of raw oats contains 16.5 grams of fiber.
5. Apples- Fresh and sweet one apple contains 4.4 grams of fiber.
6. Raspberries- One cup of raw raspberries contains 8 grams of fiber.
7. Blueberries- 100 grams of blueberries contains 2.4 grams of fiber.
8. Blackberries- 100-grams of Blackberries contains 5.3 grams of fiber.
9. Bananas- 100-grams of Bananas contains 2.6 grams of fiber.
10. Carrots – 100-grams of carrot contains 2.8 grams of fiber.
11. Beets – 100-grams of Beets contains 2 grams of fiber.
12. Broccoli – 100-grams of Broccoli contains 2.6 grams of fiber.
13. Artichoke – 100-grams of artichokes contains 5.4 grams of fiber.
14. Brussels sprouts – 100-grams of Brussels sprouts contains 3.8 grams of fiber.
15. Kale – 100-grams of spinach contains 4.1 grams of fiber.
16. Spinach –  100-grams of spinach contains 2.2 grams of fiber.
17. Tomatoes – 100-grams of tomatoes contains 1.2 grams of fiber.
18. Lentils – 100-grams of Lentils contains 10.7 grams of fiber.
19. Kidney beans- 100-grams of Kidney beans contains 7.4 grams of fiber.
20. Split peas – 100-grams of Split peas contains 8.3 grams of fiber.
21. Chickpeas – 100-grams of chickpeas contains 7.6 grams of fiber.
22. Almonds – 100-grams of Almonds contains 13.3 grams of fiber.
23. Chia seeds – 100-grams of chia seeds contains 34.4 grams of fiber.

Health benefits of adding fiber rich food items in the diet

Fiber Rich Food Items Reduce the cholesterol level

Modern day food items contain too much cholesterol. Regularly adding these food items will surely improve the cholesterol level. People should add a rich amount of Fiber food items, because this will help to improve the digestive tract functions and also to reduce the body’s cholesterol level.

Weight Loss

Lots of people are suffering from too many body weight problems. Many of them lose their confidence because of their body weight. Fast food items and processed food items are the main reasons for weight gain. Fiber rich food items contain low calories, this will help to keep the digestion very well and also helps to lose more body weight. The weight loss results will not happen within a day, it will take a few months. So, people should add fiber rich food items regularly in their food diet.

Improving the relationship performance

Several people are suffering from relationship health issues due to following fast food diets and living a bad lifestyle. Several men are suffering from erectile dysfunction and women are facing lack of sexual pleasure issues. Few men are using stamina booster pills like sildenafil citrate, kamagra, super p force etc to deal with relationship issues. Women also use ladygra pills to fulfill their sexual pleasure.

But adding fiber rich food items will make the blood vessels smooth and flexibility to improve the blood circulation from top to bottom of the body. This will help to increase men’s erection power. Women also easily get high pleasure during intercourse hour. So, couples should never forget to add fiber rich food items in their diet.

Improving bowel movements

Many of them are don’t take serious about their bowel movements until getting something wrong like frequently diarrhea and frequently constipation issues. Soluble and insoluble fiber rich food items will support to keep the bowel movements healthy and also avoid the frequent diarrhea and frequent constipation issues. People who have no bowel related issues, surely they can live a healthy life.

Fiber Rich Food Items manage the blood sugar level

Around the world several millions of people are suffering from diabetes health issues. Lots of them are unable to control their sugar level. But regularly adding fiber rich food items will help to manage the blood sugar level, because the human body needs so much time to break down high fiber foods, which means glucose will not enter into the bloodstream so quickly. This process will help to maintain the blood sugar levels under control.

The above mentioned things will encourage to add more fiber rich food items in the daily diet. Some people have doubts. How much fiber should I have a day?

How much fiber should you have a day?

According to The National Academy of Medicine suggestion, people should add the level of fiber rich food based on their age criteria.

• Men 50 years of age and younger: 38 grams of fiber.

• Men 51 years of age and older: 30 grams of fiber.

• Women 50 years of age and younger: 25 grams of fiber.

• Women 51 years of age and older: 21 grams of fiber.

But unfortunately several men and women are only adding half an amount of fiber in their daily food diet. This habit is not good for body health, so it is better to add fiber in a proper amount to live a healthy and happy life.