Our current diet ensures that we consume too little fiber every day or that we get fiber from the wrong sources.
9 out of 10 people don’t get enough fiber every day. And that’s a shame, because fiber offers many health benefits – if you opt for fiber-rich products that contain essential nutrients.
Eating fiber-rich foods is linked to getting and maintaining a lean body. Research shows that eating enough fiber daily can contribute 80% to a healthier life (1).
In this article you will find an overview of fiber-rich foods. With this diet you can optimally enjoy the health benefits of fiber. At the bottom of this article you will find a fiber-rich daily menu that you can use as a starting point.
Do you know about yourself that you eat too little fiber every day? Then I advise you to read through the information in this article and try the sample menu.
What are fibers?
Fibers are substances that are found in the cell walls of plants. They give firmness and shape to the plant. Fiber is therefore only found in vegetable food, not in animal food.
Fibers are not digested by the human body, so that they end up unchanged in the large intestine and leave the body through the stool.
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There are two types of fiber: soluble and insoluble fiber
Soluble fibers are broken down by the bacteria in the colon and serve as food for the “good” bacteria in the intestine and intestinal cells. Soluble fibers stimulate the growth of these good bacteria. This supports the immune system. Soluble fiber also releases gases that ensure that the stools remain flexible.
Insoluble fibers are not broken down by bacteria, but remain intact to absorb moisture in the intestines. These fibers act as a kind of sponge, so that the volume of the stools increases and remains flexible and soft.
Why are fibers so Important?
Fiber plays an important role in the health of your intestinal flora and the functioning of your digestive system. A shortage of fiber can therefore also cause various intestinal complaints, such as too slow stools, blockage or hemorrhoids.
In addition, eating fiber can provide relief if you are dealing with irritable bowel syndrome (PDS).
Eating fiber-rich foods is linked to a number of health benefits. Some examples are:
Weight Loss –
Several studies show that people who eat a high fiber diet generally have a lower weight. These people also have less body fat than people who eat a low-fiber diet (2.3).
A meal with a fiber-rich diet ensures that you remain saturated for a long time. This prevents you from getting hungry again, especially in something sweet. While losing weight, it is advisable to eat fiber-rich food. This prevents binge eating during the day.
Stabilizing your blood sugar level
Soluble fiber helps in the slow breakdown of carbohydrates. They also help with a slower absorption of sugar. This keeps your blood sugar level stable, and this ensures that you experience more energy.
By eating enough fiber-rich food on a daily basis, you reduce the risk of type 2 diabetes. For people who already have diabetes, eating enough fiber is definitely recommended.
Contributes to a healthier heart
Research has shown that there is a relationship between fiber intake and the risk of a heart attack. The test subjects who followed a diet with a high fiber intake were 40% less likely to develop a heart condition (4).
What are healthy sources of fiber?
It is important to get fiber from the right sources. Below is an overview of fiber-rich food from the right source.
You can find soluble fibers in:
Vegetables (especially in broccoli and carrots)
Fruit (especially in apples, berries and bananas)
Legumes (peas, beans and lentils)
You can find insoluble fibers in:
Whole grain and unprocessed grains (brown rice, brown rice, quinoa and buckwheat)
Nuts and seeds
Vegetables (especially in carrot, cucumber, zucchini, tomatoes and celery)
In some foods you will find both soluble and insoluble fiber. It is best to vary with foods that contain soluble and insoluble fiber. This way you get the most benefit for your health.