Healthy Foods High in Fiber

Fiber is a type of carbohydrate found in plant-based foods that your body can?t digest or absorb. There are lots of healthy foods high in fiber you should be eating but first, it?s important to understand the 2 types of fiber and the benefits of each:

1. Soluble fiber slows down the rate your stomach empties, allowing your body to extract more nutrients from food and making you feel fuller longer. Healthy foods high in soluble fiber include:

2. Insoluble fiber promotes a healthy digestive system by making food pass through your system faster. Healthy foods high in insoluble fiber include: Whole wheat breadBarleyCouscousQuinoaBrown riceBulgurWhole grain breakfast cerealsWheat branSunflower seedsCarrotsCucumbersZucchiniCeleryTomatoes

Eating fiber has a wide variety of health benefits: Improve your cholesterol levels
Lower your risk of digestive disorders
Combat high blood pressure
Reduce your risk of diabetes
Reduce your risk of some types of cancer
Avoid and relieve constipation
Help you maintain a healthy weight

The average person eats just 15 grams of fiber each day; however, current recommendations suggest that children and adults should consume at least 20 grams of dietary fiber per day from food, not supplements. According to the Harvard School of Public Health, most adult women should shoot for at least 20 grams of fiber a day and most men should shoot for at least 30 grams.

Choose whole grain and whole wheat bread, rice, and pasta instead of refined white grain product Eat whole grain cereals for breakfast (choose cereals that list whole grains as a first ingredient, have at least 4 grams of fiber per serving, and have less than 5 grams of sugar per serving) Snack on raw vegetables with hummus Make beans a part of your dinner 2-3 times per week Eat whole fruits instead of drinking fruit juices

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