These dietary fibers or roughages are the indigestible portion of vegetable-based food of our diet. Although the fibers do not contribute to any energy or nutrients, however, they form an important part of the human intake. Lack of dietary fibers can lead to serious health implications like constipation, diverticulitis, colon cancer etc.
- Keeping blood sugar levels in check by reducing the release of glucose into the blood stream.
- Reducing plasma cholesterol and triglyceride levels
- Giving a filling feel by providing water holding capacity
The benefits of fibers is also supported by the 2014 American Journal of Clinical Nutrition study which supports the fact that people with a higher fiber intake enjoy a longer lifespan as compared to those with a lower intake. Further, the high-fiber diet also helps in reaching one’s fitness goals.
High Fiber diet works in a two-way mechanism; Firstly, it reduces hunger, thereby helping in preventing from overeating. Secondly, it helps in improving the blood sugar control. This goes a long way in reducing fat storage.
For those interested in leading a healthy life, here are the top 5 fiber foods:
1 Lentils: fiber count-15 grams per 1/4 cup
If you want to enhance your protein level, make lentils a regular part of your diet. They have the third-highest level of protein. However, the red (or pink) lentils contain a lower concentration of fiber than green lentils.
2 Kidney beans: fiber count: 14 grams per 1 cup
If you want to save money while enjoying the benefit of high fiber diet, then kidney beans is the right choice for you. They are inexpensive, convenient, overloaded with fiber and other vital nutrients, and are extremely versatile in the kitchen.
3 Split peas: fiber count: 13 grams per 1/4-cup
Known for possessing plenty of plant protein and folate, which helps in the fight against hypertension, Split peas is a blessing for those fighting odds with the said disease.
4 Chickpeas: fiber count: 11 grams per 1 cup
The other name for Chickpeas is garbanzo beans, which have high amounts of fiber, plant protein, iron, and vitamin B6, the latter of which is necessary for a healthy nervous system. So those battling with nervous disorders should include chickpeas in their diet.
5 Black beans: fiber count: 8.5 grams per 1/2 cup
Black beans are good for your heart. So if you are weathering the odds of heart diseases, black beans is a must for you.