High Fiber Foods

Our body needs several nutrients like vitamins and minerals to carry out different functions in the body. Along with these, fibers are equally important for the body. Each of these nutrients is essential for proper functioning of different organs in the body. Here we will see more on benefits of fibers and high fiber foods.

Benefits of Fibers

One of the most important functions of fiber is that it is essential in the process of digestion. Fibers play an important role in quick movement of bowel in the intestine. Therefore, it aids in quick excretion of wastes from the body. A person's diet lacking in fiber can lead to constipation and other digestive disorders. Hence, it is essential to include fiber in the diet regularly to keep constipation at bay. Once the toxins and wastes are excreted out from the body, it helps in enhancing the texture of skin. On the other hand, high fiber diet is also important to reduce the risk of hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart diseases. So you may wonder, where does the fiber come from? Then note that all the fibers can be gotten from plants. There are several plant source foods with high fiber. Let us take a look at it in detail.

High Fiber Foods List

Fiber can be obtained from fruits, vegetables, beans, nuts and seeds. Among them, green leafy vegetables and raw fruits top the list as best high fiber foods. The following are the best high fiber foods that provide all the required fibers to children as well as adults.

Fruits

• Apples
• Apricots
• Avocado
• Bananas
• Blueberries
• Cantaloupe
• Figs
• Grapefruit
• Oranges
• Peaches
• Pear
• Plum
• Raisins
• Raspberries
• Strawberries

Vegetables

• Beets
• Beet greens
• Broccoli
• Brussels sprouts
• Cabbages
• Carrots
• Cauliflower
• Coleslaw
• Collard greens
• Green beans
• Celery
• Kale
• Onions
• Peas
• Peppers
• Potatoes
• Spinach
• Summer squash
• Sweet potatoes
• Sweet corn
• Swiss chard
• Tomatoes
• Winter squash
• Zucchini

Others

• Bran cereal
• Whole wheat bread
• Oats
• Whole wheat pasta
• Brown rice
• Almonds
• Black beans
• Cashews
• Flaxseed
• Garbanzo beans
• Kidney beans
• Lentils
• Lima beans
• Peanuts
• Pistachio nuts
• Pumpkin seeds
• Soybeans
• Sunflower seeds
• Walnuts

As fiber is found in a variety of foodstuffs, one simply has a wide range of choice for the foods to be included in the diet. You can substitute white rice or white bread with brown bread or rice in order to fulfill the daily requirement of fibers. You can have fresh cut fruits for breakfast; include at least one vegetable in the meal everyday. Substitute chocolate and candies with almonds, peanuts, pistachio nuts, etc. Corn on the cob, one of the most loved foods all over the world, also contains fibers. One should note that the fiber content in raw and fresh foods is higher than that of cooked and canned foods. Therefore, it is advisable to have cut fruits rather than going for fruit juices. Whole grain bread, pasta, fruits, etc. are best high fiber foods for kids. Apart from its numerous benefits, fiber containing foods are also natural appetite suppressants and hence, prove a boon for those thinking of losing weight in a natural way. On the contrary, one should also note that excess fiber in the diet can lead to negative effects like diarrhea. Therefore, one should not overdo fiber intake in the diet everyday. Including some of these foodstuffs in limited amounts everyday is recommended.

This was some brief information on benefits of fibers along with a list of high fiber foods. As a concluding note, one should remember to include fiber containing foods in the diet regularly to prevent digestive disorders. Take care!