List Of High Fiber Foods Soluble And Insoluble Fiber Chart
What is Fiber?
Fiber is a complex carbohydrate that cannot be digested by the body. It is an essential nutrient that helps in the proper functioning of the digestive system. There are two types of fiber- soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance, while insoluble fiber does not dissolve in water and adds bulk to the stool.
Benefits of Fiber
Fiber has numerous health benefits. Some of them are:
- It helps in maintaining a healthy weight by keeping you full for longer.
- It regulates blood sugar levels and reduces the risk of type 2 diabetes.
- It lowers cholesterol levels and reduces the risk of heart disease.
- It promotes bowel regularity and prevents constipation.
- It reduces the risk of certain types of cancer, such as colon cancer.
Soluble Fiber Foods
Soluble fiber foods include:
- Oatmeal
- Beans
- Peas
- Barley
- Apples
- Berries
- Citrus fruits
- Carrots
- Squash
- Broccoli
Insoluble Fiber Foods
Insoluble fiber foods include:
- Whole grains
- Brown rice
- Nuts and seeds
- Cauliflower
- Green beans
- Potatoes
- Zucchini
- Celery
- Cucumbers
- Tomatoes
Fiber Chart
Here is a chart that shows the fiber content in some common high fiber foods:
| Food | Serving Size | Total Fiber (grams) |
|---|---|---|
| Split Peas | 1 cup, cooked | 16.3 |
| Lentils | 1 cup, cooked | 15.6 |
| Black Beans | 1 cup, cooked | 15 |
| Lima Beans | 1 cup, cooked | 13.2 |
| Artichoke | 1 medium | 10.3 |
| Bran Flakes | 3/4 cup | 8.8 |
| Pear | 1 medium | 5.5 |
| Apple | 1 medium | 4.4 |
| Banana | 1 medium | 3.1 |
How to Increase Fiber Intake
Here are some tips to increase your fiber intake:
- Choose whole grains over refined grains.
- Eat plenty of fruits and vegetables.
- Include beans and legumes in your diet.
- Snack on nuts and seeds.
- Add fiber supplements, such as psyllium husk or wheat bran, to your diet.
Conclusion
Fiber is an essential nutrient that has numerous health benefits. Soluble and insoluble fiber foods should be included in the diet to maintain a healthy digestive system. Increasing fiber intake can be done by making simple dietary changes.
