Fiber & Disease Prevention
Fiber is one of the most important components of a healthy diet. When most people think of the word “fiber”, they think of tasteless bran cereals and prunes. Fiber is so much more than that and is found in most whole grain products and plant sources. Fiber is important for a countless amount of reasons, other than just helping regulate your digestive system. It goes way beyond this.
So what is dietary fiber? Fiber is the part of plant foods that your body can’t absorb or digest. What this means is that it passes through your digestive system intact and out the body. Foods that are higher in fiber are typically low in calories because calories from fiber are completely indigestible. Because of this, fiber is one of the most important factors in weight loss; moving stool and other harmful toxins and carcinogens through the digestive tract. When consuming foods high in fiber, you tend to feel fuller for a longer period of time, thus making you snack less and overconsume empty calories.
Not only does fiber aid in weight loss and healthy digestion, it also prevents other serious health issues like colon cancer, heart disease, lowering cholesterol and blood pressure. Fiber binds to the bad cholesterol and actually pushes it through your digestive tract and out your body. That in turns, reduces your risk of developing serious heart diseases and other types of cancer.
The daily value that is recommended for Americans to consume is at least 25 grams a day. Most Americans only consume about 10-15 grams. This relates to the fact that Americans consume so many processed carbohydrates that have absolutely no fiber content. It really is simple to add more fiber into your diet. Adding leafy vegetables and whole grains can give your daily intake a big boost.
Here is a list of some foods that are high in fiber. Adding these delicious, natural foods into your regular routine is completely seamless and you will find that you feel so much healthier!
- All-Bran Buds Cereal: 24 grams per cup
- Avocados: 10.5 grams per cup
- Asian Pears: 9.9 grams per fruit
- Berries: 8 grams per cup
- Coconut: 7.2 grams per cup
- Artichokes: 10.3 grams per cup
- Peas: 8.6 grams per cup
- Okra: 8.2 grams per cup
- Brussel Sprouts: 7.6 grams per cup
- Black Beans: 12 grams per cup
- Chickpeas: 8 grams per cup
- Lima Beans: 13.2 grams per cup
- Lentils: 10.4 grams per cup
- Flax Seeds: 3 grams per tablespoon
- Chia Seeds: 5.5 grams per tablespoon
- Quinoa: 5 grams per cup (cooked)
