High Fiber Fruits and Vegetables

Fiber helps our body to maintain regular bowel movement because our body cannot digest this plant-based food and therefore it is healthy for us. That is why it is so important to eat fiber-rich fruits and vegetables. It is recommended to eat a minimum of 20-35 grams of fiber per day for an adult with a daily caloric intake of 2,000. But where do we find this fiber? I’ve summarized some of the high-fiber fruits and vegetables below 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 into gases and other byproducts by our colon. And insoluble fiber absorbs water in the digestive system and helps ease bowel movement.

Fiber also helps flush fat out of our systems, making our bodies absorb less, helping 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: juice from prunes, 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, spelt, quinoa, and sprouted grains. Corn bran, nuts and seeds, potato skin, flax seeds, the skin of some fruits such as tomatoes are also high in insoluble fiber. Vegetables like zucchini, celery, cauliflower, green beans, and fruits like avocados and bananas are also sources 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, reduce the risk of colon cancer, and also contribute to weight loss.

Fiber adds bulk to what we eat and therefore can make us feel full faster, helping to reduce appetite, which can help with 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 fiber-rich 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 bodies use for fuel and, just like fuel for cars, the “grade” of the food we eat determines the performance of the machine (in our case our bodies).