Fiber foods, which play an important role in maintaining general body health , are an integral part of adequate and balanced nutrition. Fib...
Fiber foods, which play an important role in maintaining general body health, are an integral part of adequate and balanced nutrition. Fiber, also known as fiber, is a type of carbohydrate that forms the indigestible parts of plants. Normally, the digestive system breaks down food into the smallest unit, glucose, to obtain glucose from carbohydrates. However, since fiber cannot be broken down by digestive enzymes, it is excreted from the body without being digested by the intestines.
It plays an important role in controlling blood sugar, especially by helping balance the body's use of glucose. Fiber foods form the basis of a healthy diet with their benefits. (1) Detailed information about the benefits of fibrous foods and “What are fibrous foods?” Continue reading for the answer to the question…
What are Fiber Foods?
Fiber foods are divided into two basic groups: water-soluble and water-insoluble. Both groups have beneficial effects on health. Soluble fiber is used to low blood sugar and cholesterol levels. Foods such as oatmeal, chia seeds, lentils, apples, blueberries and hazelnuts are among the foods that contain soluble fiber. Water-insoluble fiber can help regulate bowel functions and prevent constipation. Walnuts, almonds, cabbage, brown rice, quinoa and whole wheat products are among the insoluble fiber foods
Fibers naturally found in foods include:
- Cellulose, Hemicellulose: These are water-insoluble fibers found in the cell walls of grains, fruits and vegetables.
- Lignins: Water-insoluble fibers found in wheat and corn bran, nuts, flax seeds, vegetables and unripe bananas.
- Beta-glucans: Water-soluble fibers found in oats and barley.
- Inulin, oligofructose, oligosaccharides, fructooligosaccharides: These are soluble fibers found in onions, chicory root, asparagus and artichokes.
- Pectins: They are soluble fibers found in fruits such as apples, strawberries and pears.
- Resistant starch: Soluble fiber found in legumes, unripe bananas, cooked and cooled pasta, and potatoes. (one)
For the benefits of fibrous foods, you can add high-fiber foods to your daily diet. So, what are the fibrous foods? Here is the list of fibrous foods we have compiled for you;
Fruits:
- 1 cup of raspberries 8 grams
- 1 medium pear 5.5 grams
- 1 medium size apple 4.5 grams
- 1 medium banana 3 grams
- 1 medium orange 3 grams
- 1 cup of strawberries contains 3 grams of fiber.
Vegetables
- 1 cup of fresh peas 9 grams
- 1 bowl of boiled broccoli 5 grams
- 1 cup boiled turnip greens 5 grams
- 1 cup Brussels sprouts 4 grams
- 1 medium boiled potato 4 grams
- 1 cup boiled corn 3.5 grams
- 1 cup boiled cauliflower 2 grams
- 1 medium-sized raw carrot contains 1.5 grams of fiber.
grains
- 1 cup whole grain pasta 6 grams
- 1 bowl of boiled bulgur 6 grams
- 1 bowl of quinoa 5 grams
- 1 cup cooked oats 5 grams
- 1 cup cooked brown rice 3.5 grams
- 1 slice of whole grain bread 2 grams
- 1 slice of rye bread contains 2 grams of fiber.
Dried legumes and oilseeds
- 1 cup of boiled peas 16 grams
- 1 bowl of boiled lentils 15.5
- 1 bowl of boiled beans 15 grams
- 1 serving (28 grams) of chia seeds 10 grams
- 1 serving (28 grams) of pistachios 3 grams
- 1 serving (28 grams) of sunflower seeds contains 3 grams of fiber. (2)
What are the benefits of fibrous foods?
High-fiber foods in your diet help with many body functions, from maintaining intestinal health to regulating blood sugar. The benefits of fibrous foods are:
Helps balance cholesterol levels
Supports regulation of blood sugar levels
Most fibrous foods leave the stomach late, causing blood sugar to rise slowly. It can prevent blood sugar from rising suddenly by slowing down the digestion of food from the intestines.
Helps weight control
Fibrous foods create a feeling of fullness for a long time because they are digested slowly by the stomach. In this way, it can reduce daily calorie intake by preventing excessive food consumption. If you want to lose weight or maintain your weight, you can enrich your diet with high-fiber foods.
May prevent bowel cancer
Insoluble fiber facilitates fecal excretion by increasing the volume and transit speed of feces arriving at the intestines after digestion. Harmful substances in the feces are excreted without waiting for a long time and the risk of damaging the colon decreases. This may reduce the risk of developing bowel cancer.
May reduce the risk of constipation
Foods containing soluble fiber absorb water in the intestines, making the stool softer and more voluminous. Thus, it can reduce the risk of constipation by helping stool pass through the intestines easier and faster. (3)
Can Strengthen Babies' Immune System
Dietary fiber is of great importance in the development of baby intestines. Soluble fiber serves as food for good bacteria such as lactic acid and bifidobacteria in the intestines. Intestinal flora can be strengthened by giving fibrous foods to babies. A strong intestinal flora is very important for the immune system to maintain its normal functions. (4)
Which Foods Contain the Most Fiber?
Vegetables, fruits, grains, legumes and grains are among the food groups with high fiber content. Within these groups, some foods are richer in fiber than others. Foods containing the most fiber per 100 grams are:
- Avocado 6.7 grams
- 2.4 grams of blueberries
- Apple 2.4 grams
- Raspberry 6.5 grams
- Blackberries 5.3 grams
- Banana 2.6 grams
- Pear 3.2 grams
- Strawberry 2 grams
- Beets 2.8 grams
- Carrot 2.8 grams
- Cabbage 3.6 grams
- Spinach 2.2 grams
- Brussels sprouts 3.8 grams
- Broccoli 2.6 grams
- Dried beans (cooked) 6.8 grams
- Lentils (cooked) 7.3 grams
- Chickpeas (cooked) 7 grams
- Oats 10.1 grams
- Quinoa 2.8 grams
- Chia seeds 34.4 grams
- Almonds 13.3 grams
- Pumpkin seeds 6.5 grams
- Sunflower seeds 11.1 grams
- Walnuts 6.7 grams (5)
What are the functions of fibrous foods in the body?
The benefits of fibrous foods can help you live longer and healthier by improving your quality of life. Studies show that a diet containing fiber foods reduces the risk of heart disease, high blood pressure, obesity, type 2 diabetes, stroke and gastrointestinal diseases. Fibrous foods help maintain intestinal health by supporting the growth and development of good bacteria in the intestinal flora. It also makes it easier to overcome intestinal problems such as constipation. Foods rich in fiber; It also contains vitamins, minerals and antioxidant components. These ingredients help maintain overall health. (6)
How Much Fiber Should We Take Daily?
The amount of fiber that should be taken daily varies depending on the person's age and gender. It is usually prepared according to the daily calorie intake. It is recommended that a diet adequate in terms of fiber contains an average of 28 grams of fiber for every 2000 calories. Considering this amount, the daily fiber need of an adult varies between 20-35 grams. It is recommended that approximately 10-15 grams of this amount taken with food comes from water-soluble fiber. The recommended amount of fiber to be consumed daily, taking into account age and gender, is as follows:
- Men aged 50 and over 28 grams/day
- Women aged 50 and over 22 grams/day
- Men under 50: 31-34 grams/day
- Women under 50: 25-28 grams/day
- Children and adolescents aged 1-18 years 14-41 grams/day. (3)(7)
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