What are high fiber foods? What you need to know about a high-fiber diet

High fiber foods are foods rich in fiber and healthy, safe for health, especially supporting weight loss very well. Let’s learn more about these foods with lassho.edu.vn and pay attention when following a high-fiber diet!

What are high fiber foods?

According to healthline, high fiber foods are foods rich in fiber . These are foods that contain fairly high amounts of fiber and are known as fiber – a common and indigestible carbohydrate .

Plants rich in fiber

High fiber is divided into 2 types according to water solubility:

• Soluble fiber : Is a soluble fiber, so it has the ability to dissolve in water. Soluble fiber is mainly found in oats, beans, apples, bananas, plums or in green vegetables such as broccoli, carrots and sweet potatoes.
• Insoluble fiber : It is an insoluble fiber, so it cannot dissolve in water. Insoluble is found in foods such as avocados, tomatoes and kiwis.

In addition, based on the ability to ferment, we can also classify high fiber according to the way that bacteria use that high fiber for better digestion .

Mechanism of action of a high-fiber diet

High fiber diet, English name is High Fiber Diet, is synonymous with a diet that you need to load in a lot of green vegetables and fruits . Since fiber exists only in plants, it is the main and best source of fiber.

Plants are also a great source of vitamins

In addition to providing the body with fiber , plant-based foods contain a lot of vitamins, antioxidants, nutrients or phytonutrients that are very good for health.

When using foods rich in fiber, you will be loaded with a small amount of calories, but quickly feel full, which makes digestion easy and supports good weight loss . In addition, thanks to the natural fiber, the process of defecation is also easier .

Benefits of a high-fiber diet

Fiber supports weight loss

A high-fiber diet offers your body many benefits. The following great benefits include:

Losing weight

Of course, a diet rich in vegetables will help you get rid of excess fat effectively. Moreover, because fiber is low in calories and can easily bring a feeling of fullness quickly, it will limit the body’s energy intake . When using foods rich in fiber, substances such as refined carbohydrates will have the opportunity to load into the body to supplement many necessary nutrients.

Maintain regular bowel movements

Fiber contributes to the production of stools to a certain degree of softness, good support for defecation and effective colon function . If you maintain the use of fiber in the menu, it will prevent constipation, hemorrhoids and even colon cancer , and help maintain regular bowel movements.

Prevent cancer

Many studies have shown that dietary fiber reduces the risk of dying from cancer. Especially colon cancer .

Improve heart health

For soluble fiber has the ability to improve blood pressure and blood cholesterol levels . Therefore, it can help reduce the risk of heart-related diseases, contributing to improved heart health.

What foods should be eaten?

Foods to eat to supplement fiber

According to the healthline site, to add fiber to your diet, you should add foods such as:

Green vegetables

Green vegetables such as onions, green bell peppers, spinach can be served with eggs to supplement the full protein content. You can mix carrots, raw veggies, red bell peppers, green bell peppers, celery or broccoli with hummus.

Fruit

Research indicates that, in 100g of raspberries (or raspberries) contains 8g of fiber and contains only about 64 calories . Therefore, this is a fruit that you should supplement your body with to provide the necessary fiber.

In addition, you can refer to fruits such as: Guava, passion fruit, dried fruits such as dried dates, dried grapes, dried figs . However, you should be careful because dried fruits contain a lot of sugar.

Kinds of bean

In addition to adding fiber to the body, the protein content of legumes is also quite high, so you can prepare many dishes from beans to add more fiber. Some beans that you should refer to are: kidney beans, garbanzo beans, black beans, …

Whole grains

Whole grains have a higher fiber content than refined grains. At the same time, you can refer to oats, cereal flour and cooking methods to be rich in fiber and nutritious.

Seeds and peeled seeds

Sprouts and peeled seeds contain a lot of fiber and are all ingredients for making many delicious and nutritious dishes. You can refer to nuts such as: Pumpkin seeds, flax seeds, chia seeds , which are also a good source of many healthy fatty acids and omega-3s.

Note when applying mode

Divide portions into small portions to gradually adapt to the regimen

Because of the high fiber diet, the accumulation of gas in the intestines is possible. Especially on a diet high in beans, the gases present in the intestines will accumulate, leading to farting . This is completely a normal sign so you don’t need to worry too much.

A small note is that you should divide your fiber intake into small portions . That is, load fiber into the body slowly, do not load too much fiber at once so that the body gradually adapts to this new high-fiber diet.

In addition, you should prioritize using foods of natural origin to add fiber to the diet process. Tablet forms should not be taken as these may contain many artificial substances that are not good for your health.

If you have any unusual health problems during the application of the fiber diet, you should see your doctor immediately for diagnosis and advice !

Above are the information and high fiber foods and notes when following a high-fiber diet that you should know. Don’t forget to follow lassho.edu.vn for more useful information!

Source: healthline

lassho.edu.vn