While planning a balanced diet, a dietician includes high fiber fruits and vegetables on the menu to eat every day. One of the main reasons for the inclusion is to boost the ability of the body to clear the junk in the morning. If you have constipation, dietary fiber is a must, and it also helps to maintain a healthy weight. Moreover, it lowers the risk of heart diseases as well as diabetes. Check out the different fruits and vegetables that are rich in fiber and their amazing benefits for healthy living.
Types of Fibers
There are two types of fibers available, and they are soluble and insoluble. The soluble ones dissolve in water, and they can lower blood cholesterol and glucose level. The food items which are high in soluble fibers are beans, peas, apples, citrus fruits, carrots, and oats.
The insoluble fiber promotes the easy bowel movement, and the digestive system gets a boost. You will have less struggle in constipation state. They are found in green beans, nuts, cauliflower, potatoes, wheat bran, whole wheat flour and likewise.
Benefits Of High-Fiber Diet
The reasons why you should have high fiber fruits and vegetables are listed below. Such fruits are apple, banana, orange, strawberry, mango, and likewise. Among the vegetables, dark-colored vegetables, potatoes, beans, legumes, and lastly, the cereals. Well, you can also get a high fiber from different banana type if you add it to your diet everyday.
Bowel Movement – High fiber diet increases the bulk of stool and softens it for easy passage. There will be the least chances of constipation, and in fact, it is a cure for constipation. Therefore, the chances of hemorrhoids and pouches in colon decrease.
Cholesterol Level – Soluble fibers lower the density of the bad cholesterol level in the body and therefore, the heart stays healthy and it, in turn, reduces blood pressure and inflammation.
Blood Sugar Level – Fibers are highly useful in lowering the blood sugar level. Therefore, people can reduce the risk of type 2 diabetes with a high fiber diet.
Weight Loss – Fiber does not really help to lose weight directly. However, you are likely to fill full with a relatively small quantity of high-fiber vegetables and fruits than other items. Therefore, you will eat less than usual, and the weight gain can be stopped, and the weight loss process can begin.
For a man below 50 years, 40 grams of fiber daily is good. For above 50, 30 grams will do. For women, it is 25 grams and 20 grams respectively.