Amazingly Healthy High-Fiber Fruits & Vegetables

In spite of its popular connection with a journey to the lavatory, High-Fiber Fruits & Vegetables is not a joke. Among other, high-fiber diets are helpful to reduce the danger of heart disease, hypertension, stroke, and constipation. But, unfortunately, most of the people are consuming low fiber diets all time. Only 3% of Americans are consuming high-fiber diets as it has been recommended.

Necessity of High-Fiber Fruits & Vegetables

Fiber is such a thing that is very vital for the human body, but it is never digested by the digestive organs – actually, it remains almost same in the amount from our plate to the restroom. There are two varieties of fiber – soluble & insoluble and most of the fruits and vegetables that are coming from the plants are mixed of both. The fiber that is soluble turns into getting in our stomach and makes our digestion process slow, which assists to lower blood glucose, cholesterol levels, and colon cancer. On the other hand, insoluble fiber remains as same as we eat, unchanged that make inside waste softer and heavier. As a result, it could be shimmy through our intestines so easy. It also reduces unwanted gas, cramping and bloating.

Recommended Amount of Fiber & the Reality

The recommended dose of Fiber is like this: for women – about 25 grams per day and men – at least 35 grams and it's up to 40 grams per day. It also recommended that we should take whole food's fiber – not the “added fiber. The amount of fiber varies slightly with food between raw & cooked versions.

Some Most amazing High-Fiber Fruits & Vegetables

Here are some more amazing High-Fiber Fruits & Vegetables that must be added in our diet plan regular basis:

Corn

We know mostly the sunny and yellow version of the corn, but it normally comes in the rainbow colors. It contains 3.5 grams of fiber in every 3 cups of serving with essential antioxidant nutrients.

Lentils

Lentils contain 15.6 grams of fiber in its cooked version. It’s the all-stars in the kitchen – they not only need less time to prepare but also more versatile in compare of any other legumes. They could be added with walnuts, cilantro and lemon juice to increase the taste.

White beans

White beans are fiber-rich food along with iron and protein. One cup of white beans cover up 25% of the daily recommended amount of fiber. It has nutrients to fight against hypertension.

Black Beans

One cup of cooked black beans contains about 15 grams of fiber. It could be healthy and tasty bean dish with sweet potatoes and chipotle peppers.

Lima Beans

One cup of cooked lima beans contains 13.2 grams of fiber. It could be unappetizing, but after cooking in bacon fat with pureed and leeks in a soup, they are more delicious.

Brown rice

In case of a strict eater of white-rice, the nutty taste and texture of brown rice could be the great source of natural fiber. One cup of brown rice contains about 3.5 grams fiber.

These are some of the most amazing High-Fiber Fruits & Vegetables that are most important for our body in various ways. Moreover, Artichokes, Pear, Broccoli, Brussels sprouts, Raspberries, and Blackberries are a good source of natural fiber, antioxidants, and essential nutrients.