Fruits and Vegetables High in Fiber
Fiber helps our bodies keep bowel movement regular because our bodies cannot digest this plant-based food and is thus healthy for us. That’s why it’s so important to intake fruits and vegetables that are high in fiber. It is recommended that we intake a minimum of 20-35 grams of fiber, per day, for an adult having a daily calorie intake of 2000. But where do we find this fiber? I have outlined some of the fruits and vegetables that are high in fiber below so that you may be aware of their dietary benefits.
There are two types of fiber that are found in fruits and vegetables: soluble and insoluble.
The soluble fiber is quickly turned into gases and other byproducts by our colon. And the insoluble fiber absorbs water in the digestive system and helps to ease bowel movement.
Fiber also helps to move fat out of our systems which makes less of it get absorbed by our bodies which helps us to maintain a slimmer figure.
Peas, soybeans, and other beans are a source of fiber. Other fruits and vegetables that are high in soluble fiber include: rye, oats, barley, broccoli, carrots, sweet potatoes, and onions (found in the skins). Some fruit juices and fruits also contain soluble fiber, including: prune juice, plums, the insides of apples and pears, berries and bananas.
Sources of insoluble fiber include whole grain foods which can contain: wheat, oat, and barley, maize, brown rice, rye, spelt, quinoa, and sprouted grains. Corn bran, nuts and seeds, potato skins, flax seeds, the skins of some fruits like tomatoes are also high insoluble fiber. Vegetables such as zucchini, celery, cauliflower, green beans, and fruits like avocado and bananas are also a source of insoluble fiber.
Soluble fiber supplements are also available on the market and can help alleviate diarrhea, constipation and abdominal discomfort. These supplements can also help lower cholesterol, reduce the risk of colon cancer, and also contribute to losing weight.
Fiber adds bulk to what we eat and thus can make us feel full faster helping to reduce our appetites which can help with losing weight. Soluble fiber lowers our cholesterol levels which helps reduce the risk of heart disease. It also helps to regulate blood sugar levels which reduces the chances of having diabetes. Fiber also doesn’t bind to vitamins and minerals found in foods and doesn’t prevent them from being absorbed by the body.
For these reasons, and many others, it is important to eat fruits and vegetables that are high in fiber to maintain a healthy diet and ensure longevity. “We are what we eat” is a phrase that carries much importance because what we eat is what our bodies use as fuel, and, much like fuel for cars, the “grade” of foods we intake determines the performance of the machine (in our case our bodies).