High Fiber Fruits and Vegetables

Adequate fiber in the body absorbs large amounts of water, and this makes up for an effective colon-cleansing regimen. Fiber in the diet also helps in treating constipation, hemorrhoids, hypoglycemia, cancer, heart diseases, diabetes, gall stones and kidney stones. Adding fiber to the diet is the best natural way for weight loss, and for controlling high blood pressure and cholesterol. The daily intake of fiber by an adult should be about 25 - 30 grams, however, due to whatever reasons, the actual amount of fiber that an average adult consumes is not even half of what is required. So it important and necessary to know about different kinds of high fiber fruits and vegetables, so they can make up for a healthy diet and a healthy lifestyle.

High Fiber Fruits

• Avocados
• Apples (without being peeled)
• Apricots
• Bananas
• Blueberries
• Cantaloupes
• Figs, dried
• Grapefruit
• Guavas
• Oranges
• Peaches
• Pears, with skin
• Plums
• Raisins
• Raspberries
• Strawberries

High Fiber Veggies

• Beets, cooked
• Beet greens
• Bok choy, cooked
• Broccoli, cooked
• Brussels sprouts
• Cabbage, cooked
• Carrot, cooked
• Cauliflower, cooked
• Chick peas
• Cole slaw
• Collard greens, cooked
• Corn, sweet
• Green beans
• CeleryKale, cooked
• Kidney beans
• Onions, raw
• Peas, cooked
• Peppers, sweet
• Popcorn, air-popped
• Potatoes (with skin), baked
• Spinach, broccoli and all salad greens
• Spaghetti and pasta
• Summer squash, cooked
• Sweet potato, cooked
• Swiss chard, cooked
• Tomato
• Winter squash, cooked
• Zucchini, cooked

Health Benefits Of High Fiber Fruits And Veggies

Vegetables and fruits have always been a vital part of daily diet. They not only help in weight control but also provide more energy, and reduce risk of cardiovascular diseases and developing cancer. People who inculcate consumption of fruits on a daily basis are found to have lower incidences of high blood pressure, and they have lower cholesterol, controlled diabetes and slower rate of aging process.

Having lots of high fiber vegetables and fruits make up for a high-fiber diet. Such kind of a diet increases the weight and size of the stool and softens as it passes through the intestinal tracts. Due to this, the stools become bulky, and hence it ensures proper bowel movement. On the other hand, if the diet lacks in high-fiber foods, stools become watery and loose, and also causes constipation. As mentioned earlier, high-fiber fruits and vegetables are able to absorb large amounts of water and help solidify the stools, and hence prevents constipation. More on list of high fiber foods.

There is always a lingering risk of developing several digestive conditions in the absence of high-fiber foods (such as high-fiber fruits and ) in the diet. Severe digestive disorders such as hemorrhoids, irritable bowel syndrome and diverticular disease can be well prevented in the first place by following a high-fiber diet.

People suffering from diabetes have a high absorption of sugar in their body, which affects their normal blood sugar levels. Soluble fibers have the ability to reduce this absorption rate and help people to keep a tab of their blood sugar level, and hence diabetes. Type 2 diabetes can also be taken care of effectively by a diet rich in high fiber fruits & vegetables, other than other fibrous food products.

The fact that high-fiber fruits and vegetables are a great aid in weight loss programs, is that such foods generally take more chewing time. So there is less chances of over-eating after you are no longer hungry. Apart from this, high-fiber foods make up for larger meals and keep you feel fuller for a longer time. This helps curb your untimely hunger and 'munching' of fast food or junk food. High-fiber fruits and vegetables when compared to other food items, constitute for fewer calories for the same amount of food.

Fiber is not something everyone is aware of except knowing about proteins, vitamins, carbohydrates, minerals, salts and fat. Perhaps a handful of people are aware that fiber should be an important part of a healthy balanced-diet, while most people are still undecided on it. High-fiber fruits and vegetables are a kind of trimming to your diet. So start your day with a healthy breakfast consisting of high fiber fruits, and have your lunch and dinner served with delicious and healthy high fiber veggies! The perfect mix and balance of high fiber fruits and vegetables is all that is needed for a healthy life.