Sound health is of utmost importance, and for sound health one needs to have a balanced amount of all the nutrients - Carbohydrates, proteins, and fats. Fiber is essential for digestion, and keeping other diseases at bay. It is a kind of complex carbohydrate, and is the indigestible part of food. Fiber chiefly improves the digestion process, apart from playing an important role in the prevention of heart diseases, diabetes and metabolic syndrome.
Research suggests that, the American diet is high on energy, but low on the fiber content. The daily recommended intake of fiber for adults, older children and teenagers is around 20-35 grams. The daily intake of fiber is well below this value, and so the list of high fiber foods, which are low in fats, given in this article, will help you in a big way.
Importance of Fiber in the Diet
As we had discussed earlier, fiber is hugely important for digestion. Let's understand the two basic types of fibers. There are two main types of fiber sources - soluble and insoluble. There is a minor difference between these two kinds, but both are essential for digestion, and maintenance of sound health. When the digestion process is on, soluble fiber dissolves in the water, and converts itself into a gel, it comparatively takes much time to digest, than the soluble fiber. Soluble fiber chiefly helps in lowering blood glucose level, and lowering cholesterol.
The other kind of fiber is the insoluble one, it doesn't dissolve in water, and is digested without much change in its form. The important benefits of insoluble fiber are, reduction in the risk of colorectal cancer, hemorrhoids, and constipation. When dealing with these fibers, the important point to note is that, the calories from insoluble fiber foods are not counted, as they do not stay in the body for long time. Thus, for weight loss seekers, the intake of insoluble fiber sources is recommended. Let's get into the details of the foods, in the coming paragraph. But, as both of these fibers are essential for sound health, we have used both of these fibers in the list.
Foods High in Fiber and Low in Fats
Vegetables & Fruits
Vegetables and fruits have rich water content, and they are also very high on the fiber content. Having an adequate amount of fruits and raw vegetables, would surely add to your fiber intake and also help in weight. Take a look at the list of fruits and vegetables, below.
- Green Peas
- Black peas
- Brussels sprouts
- Sweet potato
- Logan berries
- Currants (white and red)
- Grape fruit
Beans & Lentils
Beans and lentils are also rich sources of dietary fiber, and you should, these beans and lentils should be included in your everyday low fat high fiber recipes.
- Kidney Beans
- Lima Beans
- Pinto Beans
- Lentils of all kinds
Lots of other foods like, products made from oat bran, or whole grain cereals are also rich sources of fiber. Also, owing to the fiber in the diet, there are lots of other products available in stores which are rich sources of fiber.
- Oat bran
- Whole grain bread
- Seeds like sesame seeds and pumpkin seeds.
- Soy products
- Whole wheat spaghetti
- Brown rice
- Low calorie muffins
- Celery with tuna salad
Try including these 'wonder' foods in your diet to experience a trouble free life and prevent future illness and health hazards. Fiber also helps you lose weight, by keeping you fuller for a long time and suppressing your hunger. Always kick start your day, with these rich fiber sources, and enjoy the benefits of a safe and sound life.