H1 Nutritious Fibers
Dietary fibers are usually found or produced in plants. Example fruits, vegetables, etc. Dietary fibers are beneficial for our bodies. Fibers are one of the main important nutrients that have to be added to your diet. We usually try to follow a healthy diet.
We even have our dietary fibers added to our diet But we forget to check what amount of fibers they serve us. That is when our body will receive enough fibers every day.
H2 Two- Groups of fibers
Fibers are divided into two groups.
a) Soluble fibers Soluble fibers are those fibers that absorb water and convert the water into a gel-like substance.
b) insoluble fibers Insoluble fibers help in forming bulk in the stool. The formation of bulk helps in clearing your gut and flushing all the unnecessary substances in your stomach.
H2 Nutrients in fibers
It contains numerous nutrients. Minerals, Proteins, Fats, and carbohydrates are the main nutrients that are present in fibers.
Minerals are known as micronutrients. They are further divided into two that is trace minerals and major minerals. Trace minerals are the seven types of minerals which are iron, copper, zinc, magnesium, cobalt, iodine, fluoride, and selenium. Trace minerals support the blood system and act as an antioxidant.
Major minerals contain potassium, calcium, zinc, and magnesium. Major minerals help to keep your bones strong and help your brain to function faster and better.
Proteins usually provide energy to the cell and tissues. The other name for Proteins is macronutrients. They release antibiotics that are beneficial for the body.
Fats are usually found in the body which helps to balance the sugar level, and helps in brain functioning. Not all fats are bad for the body. These healthy fats are found in vegetable oil or nuts.
Carbohydrates contain sugar. The sugar then gets converted into energy. This Energy that is produced helps in the functioning of different cells and tissues. Carbohydrates are mainly of two types. One is the simple Carbohydrates. Simple carbs are found in white bread, white pasta, etc. These carbohydrates aren’t healthy. Instead, you should switch to food having
Complex carbohydrates contain healthy carbs like fruits, grains, and vegetables. They are much healthier and give you more benefits to the body.
H2 Top Food that is high in fiber.
1)Raw oats
Raw oats contain approximately 16.5 grams of fiber per cup, and 100 grams of fiber will serve you 10.1 grams of fiber.
2)Lentils
The fiber content in lentils is more. If you consume a cup of boiled lentils you gain 13.1 grams of fibers. 100 grams of lentils will serve you 7.3 grams of fiber.
3)Kidney beans
Kidney beans are mostly called rajma in India. It has a good amount of fibers and nutrition in them.If the kidney beans are cooked well They will contain 12.2 grams of fibers in a cup or nearly, 6.8 grams in just 100 grams of kidney beans.
4)Chickpeas
The amount of fiber you’ll receive just in a cup of chickpeas is 12.5 grams of fiber or 7.6 grams of fiber for 100 grams.
5)Berries
contain a generous amount of fibers. Berries also receive generous attention for their antioxidants. Blueberry, strawberry, and blackberry all are filled with generous fibers and they are low in calories. Eating a cup of blueberries can nearly give you 4 grams of fiber. Eating raspberry can also give you 8 grams of fiber per cup.
6)Avocado
Avocado carries approximately 10 grams of fiber in one cup. It is very healthy as it has numerous benefits. Avacado can be eaten by adding in salads, eggs, etc.
7)Dried fruits
like prune and dates are high in fibers and people having constipation problems should try this. It contains a sugar which is called sorbitol it will help your bowels and might give your body proper comfort. The side effect of eating too many of these is you can get diarrhea or cramps.
8)Popcorns
Have you all ever wondered if you’ll gain fibers in your body while watching a movie? We often munch tons of popcorn while watching a film but unknowingly we’re taking fibers in our body. One bowl of popcorn contains 1 gram of fiber and imagine how many bowls of popcorn we eat away. Additionally, the unflavored popcorns are low in calories too.
Read more for more information. https://medlineplus.gov/dietaryfiber.html
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