Adding fiber to your diet is an important step in creating a healthy and balanced diet. Fiber has a surprising amount of health benefits that can help you along your weight-loss journey. Recent studies even suggest that eating more fiber can help you live longer and avoid common diseases such as diabetes and heart disease. Find out which foods are packed with fiber to ensure you are getting the correct daily intake to reap all its benefits.
What is Fiber and How Much to Eat
Dietary fiber is known as the parts of plant food your body can’t digest or absorb like most foods. Unlike other foods like fats, proteins, and carbohydrates that are broken down by your body, fiber isn’t digested. It leaves your stomach undigested where it ends up in your colon to feed friendly gut bacteria, leading to many health benefits. To receive the greatest health benefits of fiber, it is recommended to consume around 25 grams of fiber per day for women and 38 grams of fiber per day for men. However, most people are only eating around half of the recommended daily intake of fiber. Do not fear, as increasing your fiber intake is easy with the right foods.
Finding tasty foods filled with fiber isn’t hard if you know where to look. You’re in luck if you like guacamole as avocados are a great source of fiber with many vitamins and health benefits. One cup of avocado has 10 grams of fiber in it, meaning it’s a great addition to your breakfast toast or mid-day snack. Similarly, many fruits contain high amounts of fiber that are a great addition to your diet. Raspberries are highly nutritious, and one cup contains about 8 grams of fiber. Additionally, pears are the perfect fruit to get extra fiber with a medium-sized pear containing about 5.5 grams of fiber. Other fiber-filled foods include fruits such as bananas, apples, and strawberries and vegetables like carrots and artichokes.
Benefits of Dietary Fiber
One of fiber’s greatest health benefits is its ability to regulate digestion. This is because fiber acts as a prebiotic that boosts the proliferation of probiotics in your intestine. There are many probiotics that promote good health which is why consuming a variety of foods high in fiber will optimize your gut health. Studies have also shown that high-fiber foods have many heart-health benefits such as lowering cholesterol and reducing blood pressure and inflammation. Additionally, fiber can also help with weight-loss as it makes you feel fuller which can lead to eating less during meal time and reducing your caloric intake. Eating high-fiber foods will leave you feeling satisfied longer while getting your recommended nutrients.
High-fiber foods have a variety of health benefits that can help you meet your weight-loss goals. Increase your fiber intake gradually over a few weeks. This will allow the natural bacteria in your digestive system time to adjust to the change of added fiber. Add a few foods high in fiber to your diet to promote gut health and maintain a balanced diet.