That list of high fiber foods is the all star lineup for your healthy diet plan!
High fiber foods can help you to lose weight, prevent constipation, diabetes, and heart disease, help reduce your risk of high cholesterol, cardiovascular disease, obesity, hemorrhoids, some cancers, high blood sugar, and it keeps your digestive system working properly.
Awesome foods, wouldn’t you say?
All plant foods, such as fruits, vegetables, whole grains, seeds and beans, have fiber. But all fiber is not the same. Fiber can be divided into two categories and they have different effects on your body.
Soluble fiber is found in dried beans, peas, oats and oat bran, flaxseed and psyllium husks. It’s also found in fruits such as oranges and apples and vegetables like carrots.
Soluble fiber binds with fatty acids in your stomach and prolongs digestion time, helping to regulate blood sugar.
Studies also show that soluble fiber can help reduce your overall cholesterol count. But what’s even more important, soluble fiber lowers your LDL, which is considered to be bad cholesterol.
Insoluble fiber is found in whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables.
Insoluble fiber helps remove toxins from your colon and balance intestinal acidity. It also helps move waste through your bowel.
The recommended total daily fiber intake for adults is 30 to 40 grams. But most Americans get only about 10 grams of fiber a day.
Print this page out and post it on your refrigerator, or go grab a pen and paper! You’ll want to refer to this list until you have memorized your go-to foods.
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