Healthy Food

The Best 5 Fiber-Rich Foods That You Can't Miss in Your Diet

Are you looking for fiber-rich foods? Keeping a healthy and looking good body is a constant concern. It is not by chance that we are always looking for solutions that will contribute to our well-being and self-esteem.

For example, the search for a specialist in Rhinoplasty is increasing among those who want a more harmonious nose, just as people are looking for complete diets when it comes to maintaining a good diet.

So, for those who want a balanced diet, it is essential to know more about fiber and its benefits. Throughout the content, you can learn more and even find tips on foods with high fiber content!


After All, What Are Fibers?

If you want to complete your meals with foods rich in fiber, you first need to understand what these compounds are.

In this way, know that fibers are parts of foods, such as fruits, vegetables, grains, and vegetables that are not fully absorbed by our body. Therefore, after being ingested, they are eliminated practically intact.

Although they are not digested, this does not mean that fiber is not important for our diet. Quite the opposite! Foods that are sources of fiber bring many benefits to our health, as we will see below.

Anyway, there are two types of fiber, those that are soluble in water and those that are insoluble, which do not dissolve.


How Does Fiber Benefit Our Body?

After understanding what fibers are, how about knowing more about how they can help improve your health and well-being? One of the great benefits of fiber is that it helps to decrease the absorption of fats and cholesterol in the intestine. In this way, they collaborate so that only necessary substances are absorbed.

Therefore, it helps in lowering cholesterol and triglycerides. Likewise, it helps regulate blood sugar as carbohydrate absorption is slower, allowing insulin to regulate glucose levels.

At the same time, fiber is beneficial in maintaining the gastrointestinal system's health. The substance serves as food for the colony of natural and beneficial bacteria in the region, which prevents diseases and the risk of inflammation.

Another interesting point is that fiber stimulates intestinal transit, which facilitates the elimination of feces. So, with the right amount of water, the combination can help fight constipation.

Even fiber intake can help those people who want to lose weight. This is because the substance is not digested, which slows absorption and causes a feeling of fullness.

That is, maintaining a diet with the ideal amounts of fiber can be very useful for those who want good intestinal functioning, as well as benefits throughout the body.


The Best 5 Fiber-Rich Foods That You Can't Miss in Your Diet

So far, it has been possible to notice how fiber-rich foods can help in various aspects of our health. Therefore, it is imperative to compose a diet with the ideal amounts of the substance.

To get an idea, it is recommended that adults consume between 25 to 38 grams of fiber per day. So, when it's time to assemble your meals in a balanced way, know the foods you should include!


1. Bean


Beans are one of the legumes that have fiber in their composition. In fact, in 100 grams of cooked carioca beans, it is possible to find about 16 grams of fiber.

In addition, the fibers in this type of food are the soluble type, which can retain water and form a kind of gel in the intestine. Therefore, they cause a feeling of satiety.

It is worth remembering that beans have protein, iron, calcium and antioxidants in addition to being rich in fibre.


2. Whole Grains and Flours

Other grains and flours also have reasonable amounts of fiber in their composition. Flaxseed, for example, is one of the richest foods, with about 27 grams of fiber per 100 grams of the food.

Likewise, oat bran has 15 grams of fiber in a 100-gram serving.

In this case, we are also talking about soluble fibers that are great allies to take care of intestinal health.


3. Broccoli

Broccoli is a vegetable that has several nutrients that help strengthen our immune system. In addition, we can find iron, calcium, and vitamins A, C, and E in each serving.

But know that broccoli also has significant amounts of fiber. Therefore, your diet can be even more complete. In 100 grams of cooked broccoli, it is possible to have around 3.4 grams of fiber.


4. Plum

Plum is another food that can contribute significantly to those seeking a balanced and healthy diet. That's because, in addition to fiber, this fruit also has calcium, phosphorus, zinc, iron, and potassium.

Even including it in your diet is a way to help control cholesterol and blood sugar.


5. Orange (With Pomace)

Among the fruits rich in fiber, we have the orange — but of course, the pomace part. It is precisely in the white part, between the buds, that pectin, a type of soluble fiber, is found.

For instance, pectin helps move food through the intestine, aiding digestion. At the same time, it helps to reduce blood cholesterol.

Throughout the text, it was possible to understand that fibers are compounds in various foods, but our body does not ingest them. In addition, they can be perfect for your health.

In this way, maintaining a balanced diet with foods rich in fiber is a way to care for good health. As well as lowering the cholesterol level and controlling the amount of sugar in the blood.