what are some good fiber foods to eat
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- Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar.
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- Broccoli is a perennial superfood that also has high fiber content. 1 cup of broccoli contains 5 grams of fiber and just over 50 calories. Broccoli is a cruciferous vegetable, which means it contains calcium D-glucarate, a compound with the capability to bind and clear excess estrogen from the body.
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- 1 cup of cooked lentils (about ¼ cup uncooked) contains 12 grams of protein and 15 grams of fiber making lentils one of the healthiest foods you can eat. Unlike other dry beans, like black or kidney beans, lentils cook up in as little as 10 minutes (red lentils cook the fastest).
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Best High Fiber Foods List for a Healthier You For great health, you need 30 to 40 daily grams from fiber rich foods. The list below can help reduce your risk of constipation, diverticulosis, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease.
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The Best Foods for Dementia Patients to Eat Good sources of fiber are whole grain breads and cereals, beans, fruits and vegetables. The recommended fiber intake for adults is 25 grams per day for women, and 38 grams for men, up to age 50. Women over 50 should have 21 grams per day, while men over 50 should have 30 grams, according to the Institute of Medicine.
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- There are two types of fiber: insoluble and soluble. Insoluble fiber keeps your digestive tract working well. Whole wheat bran is an example of this type of fiber. Soluble fiber can help lower your cholesterol level and improve blood glucose control if eaten in large amounts. Oatmeal is an example of this type of fiber.
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Dietary fibre for constipation Insoluble fiber adds bulk to your stool, helping the stool pass more quickly through the intestines. Most plant foods contain some of each kind of fiber. Foods containing high levels of soluble fiber include dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and potatoes. Foods high in insoluble fiber include wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables.
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23 Best Foods With Fiber 20 High-Fiber Foods. Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. If it were a drug, the world would be clamoring for it. But few people are getting enough. Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods -- not foods that tout added fiber -- is the best way to increase your fiber intake, says Carolyn Brown, R.D., a nutritionist at Foodtrainers, in New York City.
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Fiber good or bad? Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol. 1  Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.
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- In general, good sources of fiber include many fruits, vegetables, legumes (beans), breads, and cereals. For any prepackage foods, make sure you are actually getting things that contain a significant amount of fiber by reading the nutrition label.
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- Bran from many grains is very rich in dietary fiber. Oat bran is high in soluble fiber, which has been shown to lower blood cholesterol levels. Wheat, corn, and rice bran are high in insoluble fiber, which helps prevent constipation.
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Fiber There are two forms of fiber: soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Research has shown that soluble fiber lowers cholesterol, which can help prevent heart disease. Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.
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Eat Your Way to a Healthy Bladder Good sources of fiber include whole-grain bread and cereals, barley, brown rice, oatmeal, beans, peas, apples, cabbage and carrots. For snacking, try fresh or dried fruit, raw veggies, popcorn, whole-grain crackers or a handful of nuts.
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- Finding Fiber-Ful Foods. Help your children get the fiber they need by providing them with different foods such as grain foods, legumes (beans and peas), fruits and veggies — especially whole fruits and veggies, rather than juice. Grain foods, such as cereal, can be a good source of fiber that children like to eat.To get the most fiber from grain foods, check the nutrition facts panel for at least 3 grams of fiber per serving.rain foods, such as cereal, can be a good source of fiber that children like to eat. To get the most fiber from grain foods, check the nutrition facts panel for at least 3 grams of fiber per serving.
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- A good source of fiber has 2.5-4.9 grams of fiber per serving. An excellent source has 5 grams or more per serving. Use whole-grain breads with at least 2-3 grams of fiber per slice for sandwiches. Choose whole fruit over juice. Whole fruit can have as much as twice the amount of fiber as a glass of juice. Toss beans into your soups, stews, egg dishes, salads, chili, and Mexican dishes.
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- Fiber-rich foods include: 1  beans, such as navy beans and kidney beans. 2  whole grains, such as brown rice, quinoa, and bulgur. 3  fruits. vegetables and vegetable juices. 4  potatoes. hot cereals, such as oatmeal and amaranth.
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Fiber and Fiber Rich Foods If you aren't getting enough fiber each day, you may need to boost your intake. 1  Good choices include: 2  Whole-grain products. 3  Fruits. 4  Vegetables. 5  Beans, peas and other legumes. 6  Nuts and seeds.
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Fiber Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Research has shown that soluble fiber lowers cholesterol, which can help prevent heart disease. Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.
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Why Fiber Is So Good for You 1 When you eat foods high in fiber, such as beans and whole grains, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from rising too fast. 2  This is good for you because spikes in glucose fall rapidly, which can make you feel hungry soon after eating and lead to overeating. Cereals with at least 5 grams of fiber per serving. 2  To find high-fiber cereals look for those made from whole grains, bran and rolled oats. 3  Check the nutrition label to make sure it has enough fiber. 4  Brown rice is brown because it still has the husk, which is the fiber.
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- Whole-grain foods have more fiber than white grain foods. There are many kinds of whole-grain foods, such as oatmeal, brown rice, grits, corn tortillas and whole wheat bread. You may want to try a whole grain bread instead of white bread.
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List of High Fiber Foods Soluble Fiber and Insoluble Fiber All plant foods, such as fruits, vegetables, whole grains, seeds and beans, have fiber. But all fiber is not the same. It can be divided into two categories with different effects on your body. Soluble fiber is found in dried beans, peas, oats and oat bran, flaxseed and psyllium husks.ven though high fiber is so good for you, you can't digest plant fiber. The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this route, high fiber foods help keep your colon healthy and promote regularity.
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What's Regular, Anyway? Bowel-Health Basics Increase the amount of dietary fiber in your meals by adding whole-grain breads and cereals, raw vegetables, and fruit. Aim for at least 25 grams of fiber per day, and minimize your intake of low-fiber foods, such as meat, cheese, refined sugar, pastries, candy, and anything made with white flour.
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High-Fiber Foods Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.
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Fiber: Give Yourself a Fresh Start for Health Soluble fiber -- found in beans, fruits, and more -- aids in satiety (helping you feel full). Insoluble fiber -- found in wheat bran, whole grains, nuts, vegetables, and other foods -- helps keep your digestive system regular. As for how to get those grams into your diet, the experts have easy-to-implement ideas.
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Digestible Fiber Vs. Non-Digestible Fiber For example, beans and vegetables are good sources of both types of fiber. For most foods, however, distinctions are made based on which type of fiber is predominant. Good sources of digestible fiber include citrus fruits, apples, peas, barley, psyllium and oat bran.Nondigestible fiber can be found in high concentrations in such foods as wheat bran, whole-wheat flour, nuts and whole-grain foods.As such, the best way to ensure that you consume enough fiber each day is to eat a diet rich in fruits, vegetables, beans and grains.or example, beans and vegetables are good sources of both types of fiber. For most foods, however, distinctions are made based on which type of fiber is predominant. Good sources of digestible fiber include citrus fruits, apples, peas, barley, psyllium and oat bran.
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Dietary fiber: Essential for a healthy diet Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or bad, cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
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- High-fiber foods include: 1  Whole grains, such as whole wheat and brown rice as well as whole-grain breads, cereals, and crackers. 2  Beans and legumes, such as black beans, kidney beans, and garbanzo beans.  Vegetables, such as broccoli, Brussels sprouts, corn, potato with skin.
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10 Steps to Build and Maintain Digestive Health Fiber is found only in plant food, such as fruits, vegetables, grains, legumes, nuts, and seeds. It's the part of the plant that is not digested in the human body. It's important to eat foods containing both soluble fiber, such as oat bran and beans, and insoluble fiber, such as whole-wheat products.