Though so many foods go in and out of controversy, fiber usually keeps a good reputation. Fiber has many health benefits, including aiding digestion and keeping the body regular, it can help lower cholesterol, prevents against certain kinds of cancer, and help with metabolism and weight loss. A high fiber diet helps build the immune system and keep the body healthy. Because fiber gives a full feeling, people with a high fiber diet tend to eat less, as they feel full longer. Fiber rich foods are some of the healthiest around and an essential part of any healthy diet.
Bran and Whole Grains
To begin with, it is important to know some of the high fiber rich foods. Bran is one of the foods with the highest fiber levels. Oat bran is very high, and other types of high fiber bran are wheat, corn and rice. Bran is the part of the grain that is often removed when the grain is processed. Whole grains include the bran, as opposed to more refined grains, which have had the bran removed. When looking to see if foods like breads and cereals have bran or whole grain, check the ingredients for the words “whole grain” or “unrefined.” Just because a package says, “made from whole grains,” it does not mean it actually contains them. Learn to read labels and look for those key words. In addition, the whole grains should be listed in the first five ingredients, if not; there really is not enough of it to make a difference.
Beans and Peas
Another food high on the fiber rich foods list is beans. They are high in fiber (as the well known song claims) and also high in protein, vitamins and minerals. Because of the high protein, they are also great for weight loss and weight training. Some of the higher fiber beans include Adzuki, black, navy and kidney beans. Lentils are also in the bean family and very high in fiber. Peas also have a lot of fiber per serving. Though many people think of peas and beans as the same thing, they are not. Split peas and black-eyed peas are great choices for high fiber.
Berries and Fruits
Berries are high on the fiber rich foods chart, too. Because they contain so many tiny seeds, and that is where the fiber is, they rate high on the list. They also contain necessary vitamins and antioxidants so are a great addition to a good diet. Other fruits, like apples and dried prunes and figs are also good fiber rich foods.
Good Fiber Rich Food Combinations
When thinking of a meal, it is important to combine foods for rich fiber. It also can add variety and get more food groups in. Some suggestions for combined fiber rich foods are things like oatmeal with blueberries or chopped dried figs, brown rice and any of the high fiber beans like black or kidney beans, and tomato based soups with added peas and whole grain pasta.
Adding fiber rich foods to the diet will increase over all health and well-being and at the same time add to longevity and long term good health. Make sure these foods are part of the everyday diet.
