Dietary fiber
The term dietary fiber is called plant carbohydrates, which cannot be digested in the small intestine of humans, so they are different from other carbohydrates such as starch and sugars digested in the intestines. Because these fibers cannot digest, they reach the large intestines and the colon as they are. Dietary fibers are divided into soluble fibers such as pectin and beta-glucans found in oatmeal, fruits, and other insoluble compounds such as cellulose in whole grains and nuts. It should be noted that both types may be found in foods rich in fiber. Research has shown that a fiber-rich diet can help increase good bacteria in the gastrointestinal tract that feed on these fibers to produce substances thought to be protective against diseases and cancers such as short-chain fatty acids. The recommended amount of fiber per day is 15 grams for children between two and five years, 20 grams for children between 5-11 years, 25 grams for adolescents between 11-16 years and 30 grams for persons over the age of 17. Most reports and statistics indicate that most people eat less fiber than the recommended amount per day.
Benefits of dietary fiber
Dietary fiber offers many benefits to the human body. Among these benefits are the following:
- Organizing bowel movements: Dietary fiber helps to increase the weight and size of the stool. It also makes it soft and soft so that it can be easily removed. Dietary fiber helps prevent constipation. Dietary fiber also helps to increase stool cohesion in people with watery stool.
- Maintaining bowel health: A fiber-rich diet reduces the risk of hemorrhoids and small sinuses in the colon are known as Diverticular disease. A high fiber diet reduces the risk of colorectal cancer.
- Lowering cholesterol levels: Soluble fiber found in beans, oats and flax can help lower cholesterol levels by lowering low-density lipoprotein (LDL) levels. Studies have also shown that fiber-rich foods have other cardiovascular benefits, such as lower blood pressure and inflammation.
- Controlling blood sugar levels: Soluble fiber slows down sugar absorption, helps improve blood sugar levels in diabetics, and a healthy diet that contains insoluble fiber may reduce the risk of type 2 diabetes.
- Maintaining a healthy weight: Fiber-rich foods help fill the stomach and help you feel full for a long time, reducing the need to eat large amounts of food.
Foods rich in dietary fiber
The list of foods rich in fiber include:
- Pear: Pear contains 5.5 grams of fiber in a medium-sized pear or 3.1 grams of fiber per 100 grams of fruit weight.
- Strawberries: Strawberries are rich in nutrients such as vitamin C, manganese, and various powerful antioxidants. Each cup contains three grams of fiber, equivalent to 2 grams per 100 grams. This figure is very high because of its low-calorie content.
- Avocados: Avocados are rich in healthy fats, vitamin C, potassium, magnesium, vitamin E, and vitamin B, each containing 10 grams of fiber, equivalent to 6.7 grams per 100 grams.
- Apples: Medium-sized apple beans contain 4.4 grams of fiber, equivalent to 2.4 grams per 100 grams.
- Raspberry: A fruit rich in vitamin C and manganese, the cup contain eight grams of fiber, or equivalent to 6.5 grams per 100 grams.
- Bananas: It is a good source of many nutrients including vitamin C, vitamin B6, and potassium. Green or immature bananas contain a large amount of resistant starch; a type of non-digestible carbohydrate that works in a similar way to fire. The medium-sized bananas contain 3.1 grams of fiber, equivalent to 2.6 grams per 100 grams.
- Carrots: It is a vegetable rich in vitamin K, vitamin B6, and magnesium, in addition to beta-carotene; which is considered an antioxidant that turns into vitamin A in the body. Each cup contains 3.6 grams of fiber or 2.8 grams per 100 grams.
- Beets or beets: It is a root vegetable rich in important nutrients such as folate, iron, copper, manganese, potassium. Each cup contains 3.8 grams of fiber or 2.8 grams per 100 grams.
- Broccoli is a type of cruciferous vegetable rich in vitamin C, vitamin K, folic acid, vitamin B, potassium, iron, manganese, antioxidants, and proteins. One cup of broccoli contains 2.4 grams of fiber or 2.6 grams per 100 grams.
- Artichoke: One of the most nutrient-rich vegetables, one of the best fiber sources in the world. One artichoke contains about 10 grams of fiber or 8.6 grams per 100 grams.
- Brussels sprouts: A kind of cruciferous vegetables, which are very rich in antioxidants, vitamin K, potassium and folate. Each cup contains 4 grams of fiber or 2.6 grams per 100 grams.
- Lentils: Lentil is high-protein food and many important nutrients. The cup of cooked lentils contains 15.6 grams of fiber or 7.9 grams per 100 grams.
- Beans: One cup of cooked beans contains 11.3 grams or 6.4 grams per 100 grams.
- Chickpeas: One cup of cooked chickpeas contains 12.5 grams of fiber or 7.6 grams per 100 grams.
- Quinoa: Quinoa is rich in many nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants. One cup of cooked quinoa contains about 5 grams of fiber or 2.8 grams per 100 grams.
- Oatmeal: Oats are among the most healthy grains on the planet, rich in vitamins, minerals and antioxidants. The cup of raw oats contains 16.5 grams of fiber or 10.6 grams per 100 grams.
- Popcorn: One cup of popcorn contains 1.2 grams of fiber or 14.5 grams per 100 grams.
- Almonds: It is a nut rich in many nutrients, including healthy fats, vitamin E, manganese, and magnesium. It contains 12.5 grams of fiber per 100 grams.
- Shea seeds: They are small black seeds that contain large amounts of magnesium, phosphorus, and calcium. It contains 34.4 grams of fiber per 100 grams.
- Sweet potatoes: They are rich in beta-carotene, B vitamins, and various minerals. Medium-sized sweet potatoes, after removing the husks, contain 3.8 g of fiber or 2.5 g of fiber per 100 g.
- Dark chocolate: Chocolate, which contains 70-95% cocoa or more, contains 10.9 grams of fiber per 100 grams.