Food That Are Good in Fiber

Researchers have demonstrated a close relationship between high intakes of foods that provide fiber and fewer cases of diseases, such as diabetes, hypertension, heart disease and cancer of the breast and colon. It is recommended that individuals receive about 35 grams of fiber on a daily basis. A study revealed that the fiber intake of most Americans, who's meals often consist of meats, dairy products, potatoes, pasta and breads made of refined flour, is only 10 grams per day.

Function

Studies have revealed the value of a eating foods high in fiber. Joanne Slavin, an obesity researcher at the University of Minnesota, has conducted multiple studies involving fiber. She has concluded that whole grains, which have concentrated sources of dietary fiber, contain minerals, compounds and antioxidants that fight colon and breast cancer.
Many nutritionist, dietitians and physicians counsel individuals to add more fruits and vegetables to their diets because the fiber content protects against various cancers including pancreas, colon, stomach, lung and oral cancers. Mounting evidence demonstrates the positive effects of foods that are high in fiber on afflictions such as diabetes, hemorrhoids, hypertension and heart disease.

Fruits

The latest United States Dietary Guidelines state that eating 35 grams of fruit per day (2000 calorie diet) is an excellent way to meet your fiber requirement. Many dietitians recommend most people try to consume a minimum of one and one-half cups of fruits each day based on a 1800 calorie diet. People should try to eat an assortment of fruits, in a variety of colors. Fruits that contain the highest amounts of fibers, such as apples, bananas, raisins and oranges are the best choices. Fruits in the berry category are also high on the list, including strawberries, blueberries, raspberries and blackberries.

Vegetables

Vegetables are considered the most nutritious fiber-rich foods. Fresh vegetables not only have a high water content, but they also contained vital minerals and vitamins and are low in protein and fat. In addition, vegetables are high in carbohydrates. People should choose dark green and leafy vegetables, including spinach, romaine lettuce and Brussels spouts. Like fruit, a variety of types, colors and textures is recommended. Vegetables such as tomatoes, carrots, onions and sweet potatoes are good choices.

Grains

Grains are a valuable component to any healthy diet. They are an important source of complex carbohydrates, minerals and vitamins; and, grains are low in fat. Whole grains are high in fiber and are natural sources of essential minerals including potassium, magnesium and selenium.

Whole gains typically come packaged and ready to eat, and meals that include whole grains tend to be more filling. Some examples of whole grains are: brown rice, barley, buckwheat, oatmeal and popcorn. Wild rice and whole-wheat bread and crackers are also included in this food group.

Nuts

Nuts and seeds come in a wide variety of textures and types, such as raw, dry-roasted, oil roasted, salted or sugared. They contain protein, calcium, iron, zinc and B vitamins. Walnuts, pecans, almonds and sunflower seeds are portable and also very filling. People should keep in mind that just a handful of nuts and seeds may contain about 200 calories.

References

• Dietary Fiber Guide.com
• Mayo Clinic

Resources

• Fruit and vegetables, and Human Cancer