Are you aware of the fact that the body requires 25-25 grams of fiber on a daily basis? Are you eating the required amount of fiber the body requires every day? But fiber does play an important role in getting rid of harmful toxicants from the body. We might not realize it but it plays an important role in keeping our physical system intact.
In simple terms, we can say fiber acts like a sponge. It soaks up all the unwanted waste material when it passes through the digestive tract and excretes them. This is the reason fiber helps to lower bad cholesterol levels.
What is fiber?
Fiber is a complex carbohydrate that you’ll find only in plant-based foods. An interesting fact is that your body cannot break down fiber. The fiber you eat remains undigested until it reaches the large intestine. Doctors prescribe to eat a high-fiber for the impressive health benefits it offers-
- Helps you maintain a healthy weight by keeping you full
- Helps to keep your cholesterol in check so that chronic diseases such as heart diseases and type 2 diabetes are kept at bay
- Promotes a healthy gut by removing waste from the body
- Reduces the risk of various cancer
- Prevents chronic constipation thereby, reducing other complications such as piles
Here is a list of some of the high-in-fiber veggies that you can include in your everyday diet-
A half-cup of fresh green peas contains 5.6 grams of fiber. You can eat them raw directly after shelling from the garden, tossing them in salads or cooking them lightly.
Potatoes can be red, white, gold in color. These are not only rich in fiber, but these are also high in potassium, vitamin C, folacin and fiber. If you are trying to avoid white potatoes, you can try sweet potatoes. You can try your favorite potatoes either boiled, mashed, fried, steamed, baked, or grilled. One medium baked potato contains 3.8 grams of fiber. (Also Read: Benefits of Potato for Hemorrhoids )
3. Brussels sprouts
The number of fiber present in this vegetable is significant. 100 grams of Brussels sprouts contain 3.8 grams of fiber. They are also a rich source of vitamin B, potassium and zinc. Although they have a low water content, their fat content is zero.
This root is a complete nutrient package. Often avoided for their unique taste, this vegetable contains a large number of complex carbohydrates (sugar, starch, and soluble fiber pectin). The essential oil also has antibacterial effects. Parsnip is also a rich source of vitamin C and minerals such as phosphorus and calcium. You can eat them either braised, roasted or steamed. A half-cup of parsnip contains 2.7 grams of fiber.
Eggplants are the Good Samaritans of your digestive system. They keep your gut healthy by stimulating bile secretion and promoting the digestive system. A rich source of soluble fibers is eggplants. Nutritionally-dense with very few calories, eggplants lower elevated cholesterol levels. Eggplants regulate heart activities as these have potassium and high roughage content. It also maintains blood sugar levels and blood pressure.
6. Raw carrots
In addition to beneficial fiber and complex carbohydrates, carrots contain plenty of beta-carotene. This compound is beneficial for eyes, skin, and hair. Every 100 grams of carrot contains 2.8 grams of fiber.
I know. This veggie is not in our list of favorite delicacies. But you’ll be surprised to know the nutrients it offers. This green and leafy vegetable has a very high amount of insoluble fiber. Insoluble fiber enhance your gut health in two ways-
- Acts as stool bulking agents that keep the bowels moving
- Lowers the chances of constipation
100 grams of spinach contains 2.2 grams of fiber.
This unusual vegetable offers numerous benefits. It promotes liver and bile activities, regulates cholesterol levels. This can be used as the main ingredient, side dish or in a dip. Artichoke is also rich in roughage content. This is also available as juice, tincture or tea.
Similar to spinach, kale also has a high dietary roughage content. From a half cup of boiled kale, you can get 1 to 2 grams of insoluble fiber. In addition to having a high amount of proteins and carbohydrates, this winter veggie contains potassium, calcium, types of vitamins, and iron.
A delicacy, these skinny vegetables are low in fat and calories while high in roughage. These are also rich in water content with 92 percent being water. A half-cup of mushrooms contains 3.8 grams of fiber.
Fiber-rich vegetables help to stimulate digestion, boosts up metabolism, and keeps us full for a very long time. In addition to eating vegetables, incorporate legumes like beans, lentils or split peas. Fruits are also important. A high-fiber diet with lots of water helps to keep different diseases such as piles, fissures, hernia or gallstones behind doors. But if you have already developed these conditions, keep an eye on what you eat and consult with our Pristyn Care doctors.