Fiber is the indigestible part of the fruits, vegetables, legumes, and whole grains, etc. Fiber comes in two variants namely; soluble and insoluble. Both types of fiber are essential for your body. Soluble fiber absorbs water and helps in lowering the cholesterol levels in your body. Insoluble fiber helps in preventing constipation. The benefits of consuming dietary fiber are plenty. They are essential for your gut health and reducing the risk of developing several chronic health conditions. Dietary fiber increases the bulk of the stool and promotes regular bowel movements. Several studies are showing that dietary fiber can reduce blood pressure and prevent cardiovascular diseases.
Another major advantage of consuming dietary fiber is that it reduces the risk of diabetes by slowing down the absorption of sugar in your body. The risk of being prone to Type 2 diabetes can be reduced using this. Eating a plant-based meal that is rich in fiber helps in losing weight, by increasing the feeling of fullness for a longer time. Here is some of the plant-based food that is rich in dietary fiber.
This cruciferous vegetable is rich in dietary fiber and many other essential nutrients. One cup of broccoli contains 5 grams of fiber. The dietary fiber in broccoli supports the good bacteria that live in your gut and promotes a healthy and balanced gut.
Beans and lentils are rich in dietary fiber. Adding beans and lentils in your soups, salads, and stews are a great way to consume fiber daily. Half a cup of shelled edamame contains 9 grams of fiber. Recently, bakers are including bean flours in their baked goods.
Avocados are a great source of fiber and it can be added to your salads and they go with almost anything you eat. 10 grams of healthy dietary fat is present in one cup of avocados.
Studies have shown that eating an apple daily can boost your fiber intake. One medium-sized apple contains approximately 4 grams of fiber. This serving amount of fiber is enough to protect your arteries and lowering your cholesterol levels.
Each cup of popcorn contains one gram of fiber. It is rightly called as the king of snack food. You can eat popcorn anytime you want.
All variants of potatoes are packed with dietary fiber. 3 grams of fiber is present in one small potato with skin. The fiber in potatoes is very beneficial in protecting the walls of your intestine from harmful chemicals present in some drinks and foods.