Despite the popular association of fiber with trips to restroom, it is no joke. Benefits of a good bowel aside, a rich-fiber diet can help reduce high risks of heart disease, stroke, hypertension and constipation. Unfortunately, the consumption of fiber of many people now is at an all-time low, particularly with less than 3% of Americans who meet the recommended intake.
In this writing on VKool site in the line of Nutrition, I’m showing you more information about fiber-rich foods, their nutritional facts, studies and benefits. Check out all of fiber rich foods and fruits for constipation 2014 below!
Top Fiber-Rich Foods And Fruits For Constipation You Should Know
I. Why Fiber?
Fiber is something that the body needs, yet it never actually digests. In fact, fiber remains less or more from the plate to the toilet. Fiber comes in 2 varieties. They are insoluble and soluble, and most fiber-rich foods contain this mixture of both insoluble and soluble fiber types. Soluble fiber can turn to gel in stomach and slows the digestion that helps lower blood glucose and cholesterol. On the other hand, insoluble fiber remains unchanged all way to colon that makes waste softer and heavier, so insoluble can shimmy over the intestines easily. Regardless of their differences, both insoluble fiber and soluble fiber are ever absorbed in the body when consumed.
Skipping out on fiber daily often may lead to constipation and make you suffer from going to the restroom uncomfortable and painful. Similarly, eating too little fiber high foods may lead uncontrolled blood sugar levels and poor appetite as fiber works to regulate the digestion speed and it contributes to “aka feeling full”. Overdoing it with fiber-rich foods, nevertheless can move the foods through intestines too quick that means there are fewer minerals getting absorbed from the foods. It may also result in bloating, cramping and uncomfy gas. Especially, the consumption of fiber can increase overnight dramatically.
Read on: 26 best and worst foods for digestion problems
So how many amounts of fiber consumption are good for people each day?
According to The Institute of Medicine, it is recommended that adult men under 50 can consume 38 grams fiber a day while women can consume about 25 grams. Generally, adults over 50 need less fiber than younger ones (about 21 grams for women and 30 grams for men) due to the decreased intake of foods). Ideally, young men are supposed to consume the same fiber amounts present in about 15 slices of whole wheat bread each day.
II. Scientific Studies On Fiber-Rich Foods
Many nutrition studies tend to be controversial, yet fiber is not one among them. Scientific studies link fiber-rich foods to a bunch of great health benefits, such as curung and prevent hemorrhoids, constipation and diverticulosis; also control cholesterol level that protects from various cancers and increases the satiety to control weight.
Read on: Crunch Cholesterol
Fiber is well-known for its benefits for health. The most surprising benefit that receives a lot of attention is its role for immune health. Also people know that diabetes, obesity and cardiovascular disease have underlying processes of inflammation and dietary fiber plays an important role to strengthen the immunity and reduce the risk of diabetes, cardiovascular disease, obesity and cancer.
Read on: Master Your Diabetes
According to a survey from the International Food Information Council in 2007, there were 86% of eaters of fiber having the healthy digestion, and there were 73% of consumers of whole grains linked to the prevention of heart disease.
In fact, many people love fiber-rich foods, yet a challenge is how to get these foods to comply. Some complain about flatulence a lot. For most, gastric distress can go away, according to the scientists in the International Food Information Council. It is recommended that the ideal consumptions of fiber-rich foods in adults of 50 or younger are about 38 g for men, about 25 g for women; and for people older than 50, the ideal amounts are about 30 g for men and 21g for women. Americans however are falling short of these recommended goals. In concrete, an average consumption of dietary fiber is about 15 g/day.
Many plants are high in a wide range of fiber, like pectin, mucilage, gum, cellulose, lignin, hemicellulose & soluble fiber. Eating different fibers is recommended for gaining benefits of constipation prevention and other health problems.
It is believed that increase of the intakes of fiber in Americans will be through the food and nutritional science advancements. It will involve various sources of fiber from algae, tree bark, seaweed and different parts and kinds of vegetables like peels of vegetables and fruits. With the food science & emerging technologies today, food producers are producing fiber into different kinds of foods, such as powdered beverages, infant formula, chocolate and so on.
In the recognition of benefits of fiber, science looks at a great way to increase the intake of fiber from the whole to the fortified foods by using reliable data from the National Nutrient Database of USDA.
Check out the complete list of fiber-rich foods taken from the National Nutrient Database of USDA below!
III. Top Foods High In Fiber
One common food to supply the body with fiber is bran. You can get bran from different types of grains such as oat bran, rice bran, corn bran or wheat bran. Among them, oat brain is rich in soluble fiber that has been indicated to reduce blood cholesterol levels. While rice, corn and wheat bran are rich in insoluble fiber that can help prevent constipation effectively. Bran can be added to different foods such as cookies, muffins, pancakes or hot cereal. Many common fiber-rich bars and cereals are also loaded with bran.
|Raw wheat bran||one ounce||12 grams|
|Raw oat bran||one ounce||12 grams|
|Raw corn bran||one ounce||22 grams|
|Fiber-One-Bran Cereal||1/2 cup||14 grams|
|Raw rice bran||one ounce||6 grams|
|Fiber-One-Chewy Bar||one bar||9 grams|
|All-Mixed-Bran Cereal||1/2 cup||10 grams|
Beans are very magical fruits. They are great sources of dietary fiber, protein, vitamins, minerals and lysine in the kingdom of plant. It is no wonder many diets include beans. Some experience discomfort and intestinal gas linked to the consumption of beans, so they are better off introducing beans slowly into diets. Encourage a wide range of different beans as a replacement of animal protein inside dishes, stews, salads, casseroles, dips and soups.
|Cook adzuki beans||one cup||17 grams|
|Cook lima beans||one cup||14 grams|
|Cook broad beans||one cup||9 grams|
|Cooked garbanzo beans||one cup||12 grams|
|Cooked black beans||one cup||15 grams|
|Cooked cranberry beans||one cup||16 grams|
|Cooked lentils||one cup||16 grams|
|Cooked black turtle soup beans||one cup||17 grams|
|Cooked navy beans||one cup||19 grams|
|Cooked kidney beans||one cup||16 grams|
|Cooked French beans||one cup||17 grams|
|Cooked small white beans||one cup||19 grams|
|Cooked mung beans||one cup||15 grams|
|Cooked pinto beans||one cup||15 grams|
|Cooked yellow beans||one cup||18 grams|
Berries are always in the spotlight because of antioxidant properties in these jewel-like fruits. But, when it comes to fiber-rich foods, don’t forget about bonus of fiber in berries. Berries are load with tiny seeds and their content of fiber is actually higher than that of other fruits. People can enjoy fresh berries year-round by eating local fresh berries or eating frozen, dried or preserved berries in different seasons. Berries are often used as great toppings for salads, breakfast cereal, salads, desserts and yogurt.
|Raw blueberries||one cup||4 grams|
|Raw raspberries||one cup||8 grams|
|Raw white and red currants||one cup||5 grams|
|Frozen boysenberries||one cup||7 grams|
|Raw strawberries||one cup||3 grams|
|Raw gooseberries||one cup||6 grams|
|Raw blackberries||one cup||8 grams|
|Raw elderberries||one cup||10 grams|
|Frozen loganberries||one cup||8 grams|
4. Whole Grains
A simple way to consume fiber is to eat whole grains. Grains in nature are the entire seeds of plants made up of endosperm, bran and germ. Refining grains remove the bran and the germ; hence, protein, fiber and other nutrients can be lost. According to The Whole Grains Council, there are a wide range of grains, defines whole grains and foods made from grains containing essential nutrients. If grains have been processed, grain products should deliver the approximate rich-balance of nutrients found in the original grains. As a wise consumer, you should opt for different whole grains in pilafs, side dishes, salads, crackers, breads, desserts and snacks.
|Pearled and cooked barley||one cup||6 grams|
|Amaranth, grain||1/4 cup||6 grams|
|Cook buckwheat groats||one cup||5 grams|
|Dry oats||1/2 cup||4 grams|
|Air popped popcorn||three cups||4 grams|
|Cooked millet||one cup||2 grams|
|Dry rye flour||1/4 cup||7 grams|
|Dry teff, grain||1/4 cup||6 grams|
|Cooked quinoa||one cup||5 grams|
|Dry wheat||1/4 cup||5 grams|
|Dry triticale, flour||1/4 cup||5 grams|
|Cooked wild rice||one cup||3 grams|
|Cooked brown rice||one cup||4 grams|
|Dry whole wheat flour||1/4 cup||4 grams|
|Cooked bulgur||one cup||8 grams|
|Crackers, rye wafers||one ounce||6 grams|
|Cooked whole wheat spaghetti||one cup||6 grams|
|Sliced whole wheat bread||1 slice||2 grams|
5. Sweet Peas
Next to fiber-rich foods and fruits, peas, from fresh peas to dried peas, are full of dietary fiber.
Food technologists and nutritionists have studied on pea fiber and considered it as a functional ingredient. People can consume varieties of peas by eating frozen green peas, fresh green peas, dried peas, pea power in soups, side dishes, stews, salads, dips and casseroles.
|Cooked peas (edible podded)||one cup||5 grams|
|Cooked pigeon peas||one cup||9 grams|
|Split and cooked peas||one cup||16 grams|
|Cooked cow peas (blackeyes)||one cup||11 grams|
|Frozen and green peas, green||one cup||14 grams|
Green leafy vegetables are rich in vitamins, minerals and beta-carotene, but their content of fiber is not too shabby. There are over 1,000 species of greens with edible leaves, some have similar nutritional attributes, and fiber-rich content. While leafy greens can be used to toss in salads, some of them like garlic, lemon and many herbs have rich flavors.
|Cooked turnip greens||one cup||5 grams|
|Cooked mustard greens||one cup||5 grams|
|Cooked collard greens||one cup||5 grams|
|Cooked spinach||one cup||4 grams|
|Cooked beet greens||one cup||4 grams|
|Cooked Swiss chard||one cup||4 grams|
7. Nuts & Seeds
Among fiber-rich foods, try nuts and seeds. They are loaded with a dietary fiber punch. One ounce of seeds and nuts can provide a contribution to the daily fiber recommendation, along with benefits from protein, phytochemicals and healthy fats. Consuming a handful of seeds or nuts over yogurt, breakfast cereals, desserts and salads is a great way to consume fiber.
|Pistachio nuts||one ounce||3 grams|
|Almonds||one ounce||4 grams|
|Cashews||one ounce||1 gram|
|Walnuts||one ounce||2 grams|
|Peanuts||one ounce||2 grams|
|Pinon nuts||one ounce||12 grams|
|Brazil nuts||one ounce||2 grams|
|Sunflower seeds||1/4 cup||3 grams|
|Flaxseed||one ounce||8 grams|
|Sesame seeds||1/4 cup||4 grams|
|Pumpkin seeds||1/2 cup||3 grams|
Dishing up different types of squash, from summer squash to winter squash that can supply the body with healthy dietary fiber. These gems belong to the gourd family and they contribute various flavors, colors, textures, fiber, carotenoids, vitamins and minerals. Squash can be added to stews, soups, side dishes, salads, crudit and casseroles.
|Cooked summer scallop squash||one cup||5 grams|
|Cooked crookneck squash||one cup||3 grams|
|Cooked hubbard squash||one cup||7 grams|
|Cooked zucchini squash||one cup||3 grams|
|Cooked spaghetti squash||one cup||2 grams|
|Cooked acorn squash||one cup||9 grams|
9. Brassica Vegetables
It is proven that brassica vegetables have cancer protective effects linked to their rich content of glucosinolates. Brassy beauties include broccoli, Brussels sprouts, cauliflower, cabbage and kale and they are also a great source of fiber. You can make a lot of dishes with brassica vegetables in stir-fries, soups, salads steamed dishes and casseroles.
|Raw kohlrabi||one cup||5 grams|
|Cooked cauliflower||one cup||5 grams|
|Cooked red cabbage||one cup||4 grams|
|Cooked savoy cabbage||one cup||4 grams|
|Cooked kale||one cup||3 grams|
|Cooked brussels sprouts||one cup||6 grams|
|Cooked broccoli||one cup||5 grams|
Humble spud, the great vegetable crop in the world, is high in fiber. As potatoes are popular in America, so they can help pump up the fiber potential in the body. There are different types of potatoes that provide a rainbow of flavors, colors, and nutrients. Consider eating the potato skin to reap its great fiber rewards. Cook more potato dishes or add them to your salads, soups, stews, side dishes, casseroles and stir-fries. When it comes to fiber rich foods and fruits, you can enjoy baked potatoes for getting healthy dietary fiber from potatoes.
|Russet potato (both flesh & skin)||one medium||4 grams|
|Red potato (both flesh & skin)||one medium||3 grams|
|Sweet potato (both flesh & skin)||one medium||4 grams|
Beside a wide range of vegetables, seeds, nuts and grains high in fiber, fruits are also great sources of fiber potential. Many fruits are naturally loaded with healthy fiber, and other essential vitamins and minerals. The doctor might be right when giving an advice that an apple per day can make your health. Also, you can add other fruits to your daily diet for better health, including bananas, oranges and pears. Plus, you can consume dried fruits to fortify your diet. Encourage fruits each morning, instead of juice; mix dried fruits into your salads, yogurts and cereals. Additionally, reach for a fruit bowl at your snack time. They are healthy eating habits for you to get fiber, prevent constipation and other health conditions, diseases as well.
|Pear||1 medium||6 grams|
|Banana||1 medium||3 grams|
|Orange||1 medium||4 grams|
|dried prunes||1/2 cup||6 grams|
|Apple||1 medium||4 grams|
|Raisins||Two ounces||2 grams|
|Dried figs||1/2 cup||8 grams|
|Dried peaches||1/4 cup||3 grams|
12. Exotic Fruits & Vegetables
Next to fiber rich foods and fruits, try exotic products. Some plants with high content of fiber may be out of your time zone or comfort zone. A rainbow of indigenous vegetables and fruits used in different food traditions in the world all are high in fiber. Just try new plant foods or add it to your diet to enjoy their new flavors and taste their fiber.
Here is a list of some great exotic fruits and vegetables with detailed information about amounts of their fiber.
|Raw jicama||one cup||6 grams|
|Cooked chayote fruit||one cup||4 grams|
|Raw starfruit (carambola)||one cup||4 grams|
|Raw Asian pear||one fruit||4 grams|
|Cooked hearts of palm||one cup||4 grams|
|Raw guava||one cup||9 grams|
|Canned straw mushrooms||one cup||5 grams|
|Raw abiyuch||1/2 cup||6 grams|
|Lotus root||ten slices||4 grams|
|Raw persimmons||one fruit||6 grams|
|Breadfruit||one cup||11 grams|
|Raw avocado||1/2 fruit||9 grams|
|Frozen edamame||one cup||6 grams|
|Sliced taro||one cup||4 grams|
13. Fiber Fortification Power
When it comes to different types of fiber-rich foods, consider fiber fortification power. There are a lot of foods from yogurts to juices containing fiber fortification in their lineup of ingredient. These foods may help those who are busy at work or studies follow their fiber diet. In general, people are interested in foods with more functional benefits, like cardiovascular protection, growth boost and digestive health. So, don’t miss out fiber fortification power or food products that promote the content of fiber on your supermarket shelves.
Here is a list of fiber fortification choices, along with detailed information about amounts of their fiber.
|Fiber Rye, Wasa Crispbread||two slices||4 grams|
|Wheat Bread||one slice||5 grams|
|Flakes ‘N Fiber||1/2 cup||9 grams|
|Hot Cereal||1/3 cup||10 grams|
|Soy Milk + Fiber||one cup||5 grams|
|Orange Juice||one cup||3 grams|
|Yoplait Yogurt||four ounces||5 grams|
|High Fiber Bar||one bar||12 grams|
These are top 13 fiber-rich foods and fruits for constipation 2014. Hope that you could have a clear understanding about fiber fact, benefits, studies and make use of the best sources of fiber for constipation prevention. To comment on the article of the top 13 fiber rich foods and fruits for constipation, please drop your feedback at the end of the post. Thanks for reading! See you in the next posts and keep in touch with us!