What are the health benefits of fiber filled foods? Fiber filled foods help to prevent constipation and support the movement of food inside the digestive system. It helps to add bulk while absorbing water to help make your stool so it can exit the body successfully.
What are the health benefits of fiber filled foods? iStock-photo credit: monticello
Fiber helps to keep you feeling full longer while helping to suppress your appetite and the result of this is weight loss/weight management. It helps to protect against heart disease by maintaining healthy blood pressure and cholesterol levels.
According to the Dietary Guidelines For Americans they recommend that adults from the age of 19 to 34 years obtain about 31 to 34 grams of fiber daily. For men over the age of 50 they recommend 28 grams of fiber daily. For women at the age of 19 to 50 they should consume 25 to 28 grams of fiber daily. And women over the age of 50 they should consume 22 grams of fiber daily.
Insoluble fiber vs Soluble fiber
There is a difference between soluble and insoluble fiber. Soluble fiber dissolves in water and creates a gel in your colon that helps to slow down your digestion while keeping you feel full. Insoluble fiber doesn’t dissolve in water, and it remains whole as it passes through your digestive system. This can help push out your colon and maintain positive gut health.
Fruits and Vegetables
Fiber is an important part of your diet and studies show Americans don’t consume enough of it. Some of the best fiber filled foods are foods that have fruits and vegetables. Some fiber filled fruits are apples which have about 4 grams for a medium apple.
Raspberries contain about 3.3 grams per one cup. One half cup of carrots contains about 2.3 grams of fiber. And a half cup of broccoli contains about 2.3 grams of fiber. One cup of cooked Brussel Sprouts contains about 6.4 grams of fiber.
One half cup of Kidney beans contains about 5.7 grams of fiber. One half cup of lentils contains about 7.8 grams of fiber. Some other food sources that contain fiber are popcorn which has 5.8 grams per 3 cups. One cup of quinoa has about 8 grams of fiber and one ounce of almonds contains about 3.5 grams of fiber.
The Bottom Line is the health benefits of fiber filled foods are improved gut health, lower blood pressure and cholesterol levels. And it will improve weight loss as well as maintain good weight management.
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