Fiber is one of those things we all know we need, however the majority of us still aren’t getting enough of it. Our diet is responsible for this, as many people today just don’t eat a diet that consists of foods rich in fiber. The western diet revolves around high caloric foods which really lack fiber, and suffer the health consequences as a result.
Fiber not only keeps us regular, but also helps us to fight against disease as well. These include various forms of cancer, especially within the digestive tract itself, obesity, diabetes, heart disease and other health issues.
Other important thing to consider when trying to get more fiber in your diet is the source. The more natural, the better. This means trying to avoid foods that have added fiber to them like certain breads, cereals and other processed foods which may contain additional fiber, but from poor sources. You don’t want to eat bread with added fiber from contaminated wheat fields, so make sure you know the source.
What Are the Best Foods Naturally High in Fiber?
Split Peas
Split peats come in at number one on our list, weighing in at an impressive 16.3 grams of fiber per one cup serving. Peas are not only the best source of fiber we can get from our diets, but are extremely healthy and cheap as well.
Peas are a great source of protein compared to other vegetables and also provides healthy omega 3 fats as well.
Just one serving of peas will give your roughly half of all the fiber you are going to need for the day, so make sure to include them in your diet regularly.
Black Beans
Black beans are one of the best sources of fiber we have available to us through our diets. It provides a tremendous amount in over 12 grams of fiber per a one cup serving. Black beans are also an extremely healthy food otherwise, and one you should be eating regularly.
Black beans are also a great source of protein, anti-oxidants, manganese, magnesium and phosphorus to name a few nutrients. This food is one of the most nutrient dense foods we have available to us, so put it to work for you.
Avocado
Avocado definitely isn’t something that jumps out as a high fiber food, but it contains more than 10 grams per cup which is a high amount. Not only does it contain a lot of fiber, but it contains plenty of healthy fats as well along with the vitamins and minerals contained within.
Eat more avocados to better maintain your health and nutrition through all of the healthy fiber, fat and nutrients which it provides.
Lentils
Lentils are another great source of fiber on this list as well as being a great plant based source of protein, vitamins and minerals as well.
Lentils provide us with not only cancer fighting fiber at over 10 grams per serving, but is also a great source of folate as well. Folate otherwise known as vitamin B9, is essential in producing red blood cells and fighting diseases such as anemia.
Lentils are best eaten as an additive to soups, so add this healthy legume to your vegetable soup the next time around for the added benefits.
What Is the Difference Between Insoluble and Soluble Fiber?
The difference between the two lies within the name, being that insoluble fiber cannot be dissolved in water, while soluble fiber can. This means that insoluble fiber is used to bulk up the bowel in the digestive tract, making it easier for the body to move along promoting regular bowel movements.
This insoluble fiber helps to move other toxins from the digestive tract as well, most of which comes from fruits and vegetables which we eat.
Soluble fiber on the other hand can be digested and is used to create cohesiveness within the system. This prolongs the digestive process, allowing the body more time to absorb all of these beneficial nutrients.
Soluble fiber has also shown to reduce cholesterol levels, and regulates blood glucose levels. This type of fiber is especially important for those trying to avoid or maintain their diabetes. The best sources of this type of fiber are legumes, berries, beans and some types of grains.
The soluble fiber is the type of fiber that is responsible for bloating and gas on some occasion, so make sure to drink plenty of water while gradually increasing your intake of these foods over time.
