Dietary fiber, found in vegetables, fruits, legumes, legumes, nuts, and grains — is best known for its capacity to relieve or prevent constipation because it passes through the human body with very little change in the digestive system.
Fiber comes in two varieties: soluble and insoluble.
Soluble fiber dissolves into the water in the digestive system to form a gel-like substance.
Insoluble fiber does not dissolve in water. It is the bulky fiber which helps to prevent constipation, and is found in wheat cereals, whole grains, and vegetables, like - celery, carrots, and tomatoes.
Health Benefits Of dietary Fiber
Fiber plays an essential role in the heart, digestive, and skin health, as well as it may improve weight management, blood sugar control, and more
It also helps your cholesterol levels by blocking LDL cholesterol from making it into the bloodstream. It is the soluble fiber which does the most work in cardiovascular health.
When you eat high-fiber foods, this considerably increased bulk takes up more space in the stomach. This is directly related to fullness since the stomach is a "volume counter" rather than a "calorie counter."
According to a study issued in the Annals of Oncology, for every 10 g of dietary fiber you intake is strongly associated with a 10% lowered risk of colorectal cancer and a 5% fall in breast cancer risk.
Moreover, individuals who consume the most dietary fiber (meaning more than 26 g per day) lowered their odds of the disease by about 18%, compared to individuals who consumed less than 19 grams per day.
Here is a list of top foods high in fiber:
#1 Chia Seeds – 37,7g/100g (151%DV)
#2 Flax Seeds – 27,3g/100g (109%DV)
#3 Sesame Seeds – 16,9g/100g (68%DV)
#4 Oat Bran – 15,4g/100g (62%DV)
#5 Almonds – 11,8g/100g (47%DV)
#6 Hazelnuts – 11g/100g (44%DV)
#7 Passion-fruit – 10,4g/100g (42%DV)
#8 Pistachio Nuts – 10,3g/100g (41%DV)
#9 Figs – 9,8g/100g (39%DV)
#10 Pecans – 9,6g/100g (38%DV)
#11 Sunflower Seeds – 9g/100g (36%DV)
#12 Macadamia Nuts – 8,6g/100g (34%DV)
#13 Dates – 8g/100g (32%DV)
#14 Lentils – 7,9g/100g (32%DV)
#15 Chickpeas – 7,6g/100g (30%DV)
#16 Red Kidney Beans – 7,4g/100g (30%DV)
#17 Prunes – 7,1g/100g (28%DV)
#18 Elderberries – 7g/100g (28%DV)
#19 Lima Beans – 7g/100g (28%DV)
#20 Raisins – 6,8g/100g (27%DV)
#21 Avocados – 6,8g/100g (27%DV)
#22 Currants – 6,8g/100g (27%DV)
#23 Raspberries – 6,5g/100g (26%DV)
#24 Green Peas – 5,5g/100g (22%DV)
#25 Tamarinds – 5,1g/100g (22%DV)
#26 Cranberries – 4,6g/100g (18%DV)
#27 Beets – 3,7g/100g (14%DV)
#28 Pears – 3,6g/100g (14%DV)
#29 Dandelion Greens – 3,5g/100g (14%DV)
#30 Carrots – 2,8g/100g (11%DV)
Thank you. This was our video about what foods are high in fiber, foods that are high in fiber, foods high in soluble fiber, high in fiber foods, foods high in insoluble fiber, foods high in fiber list for constipation, high fiber foods, high fiber diet, foods rich in fiber, foods with fiber.
Images - pixabay
Music: http://www.purple-planet.com
Recommended videos:
1.Top 20 Foods That Cause Constipation - https://www.youtube.com/watch?v=JwoaS...
2.Top 20 Foods That Cause Kidney Stones - https://www.youtube.com/watch?v=8bEFO...
Top 30 Foods High In Fiber | |
| 55,467 views views | 37,539 followers |
| 350 Likes | 350 Dislikes |
| People & Blogs | Upload TimePublished on 10 Oct 2017 |
Không có nhận xét nào:
Đăng nhận xét