Fiber helps our body maintain regular bowel movement because our body cannot digest this plant-based food and therefore it is healthy for us. This is why eating high fiber fruits and vegetables is so important. It is recommended to ingest a minimum of 20 to 35 grams of fiber, per day, for an adult who has a daily calorie intake of 2000. But, where do we find this fiber? Below I have outlined some of the fruits and vegetables that are high in fiber so you can learn about their dietary benefits.
There are two types of fiber found in fruits and vegetables: soluble and insoluble.
Soluble fiber is quickly converted to gases and other by-products by our colon. And insoluble fiber absorbs water in the digestive system and helps facilitate a bowel movement.
Fiber also helps remove fat from our systems, which makes our body absorb less, which helps us maintain a slimmer figure.
Soluble fiber
Peas, soybeans, and other beans are a source of fiber. Other fruits and vegetables high in soluble fiber include: rye, oats, barley, broccoli, carrots, sweet potatoes, and onions (found in the skin). Some fruit and fruit juices also contain soluble fiber, including: prune juice, prunes, the insides of apples and pears, berries, and bananas.
Insoluble fiber
Sources of insoluble fiber include whole foods that may contain: wheat, oats, and barley, corn, brown rice, rye, spelled, quinoa, and sprouted grains. Corn bran, nuts and seeds, potato peels, flax seeds, the peels of some fruits such as tomatoes are also rich in insoluble fiber. Vegetables like zucchini, celery, cauliflower, green beans, and fruits like avocado and bananas are also a source of insoluble fiber.
Fiber supplements
Soluble fiber supplements are also commercially available and can help relieve diarrhea, constipation, and abdominal discomfort. These supplements can also help lower cholesterol, lower the risk of colon cancer, and also help you lose weight.
Fiber adds bulk to what we eat and therefore can make us feel full faster, helping to reduce our appetite, which can aid in weight loss. Soluble fiber lowers our cholesterol levels, which helps reduce the risk of heart disease. It also helps regulate blood sugar levels, which reduces the chances of getting diabetes. Fiber also does not bind to vitamins and minerals found in food and does not prevent the body from absorbing them.
For these reasons, and many others, it is important to eat high fiber fruits and vegetables to maintain a healthy diet and ensure longevity. “We are what we eat” is a phrase that is very important because what we eat is what our body uses as fuel and, like fuel for automobiles, the “grade” of the food we eat determines the performance of the machine (in our case our bodies).