are the best way to help support a healthy digestive tract, lower cholesterol and blood sugar levels, and aid in weight control. Fiber is essential for maintaining a healthy digestive tract and has numerous health benefits, including regulating bowel motions, lowering cholesterol and blood sugar levels, and aiding in weight control.
There are two type of fiber:
Insoluble fiber: Fibers that don’t dissolve in water are called “insoluble.” It helps add bulk to the stool and keeps the bowels moving regularly. Wheat bran, vegetables, nuts and seeds, and whole grains are all good sources of insoluble fiber.
Soluble fiber: Soluble fiber dissolves in water and turns into a gel-like substance in the stomach. It makes digestion slower, helps keep blood sugar levels steady, and lowers cholesterol levels. Oats, barley, fruits, vegetables, beans, peas, and psyllium husk are all good sources of soluble fiber.
High-fiber foods as below:
a. WholeGrains : Oats, quinoa, brown rice, Whole-wheat bread, pasta, and Bran
b. Fruits and vegetables : guava, avocado, apples, berries, oranges, and pears, as well as vegetables like daikon radish, broccoli, spinach, carrots, and Brussels sprouts.
c. Beans, lentils, peas
d. Nuts and seeds : pine nuts Almonds, pumpkin seeds, and sunflower seeds
e. Other foods likes chia seeds, flax seeds, barley, and bulgur.
Fiber is an important part of a healthy diet. The amount of fiber in fruits and vegetables depends on the type and how they are cooked. Eating a variety of high-fiber foods can help you get enough fiber and other important nutrients.
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