For those of you who want to facilitate digestion, you should see a list of foods high in fiber content below. Dietary fiber is the part of the plant that can be consumed and is composed of carbohydrates which have properties resistant to digestion and absorption in the human small intestine and undergo partial or complete fermentation in the large intestine.
Fiber contains no nutritional value because it can not be absorbed by the body. So what exactly fiber function? The main function of fiber is to help expedite the process of digestion in the intestines. If the food consumed does not contain fiber, it will be difficult to be digested by the body. So even though fiber has no nutritional value, but it is very beneficial for the body.
Fibrous foods, very well taken by the body in amounts as needed, because of great benefit, especially in the digestion. In addition, high fiber foods also have a lot of health benefits such as, help lower cholesterol and prevent coronary heart disease, prevent colon cancer, help you lose weight, keep blood sugar levels remain stable and many others.
Below are, DRI fiber taken from www.iom.edu (click to enlarge)
20 high fiber foods list
- Oatmeal: Oatmeal contains beta glucan, which is a special type of fiber that has a cholesterol lowering effect is very strong, and can also improve immune system function. Oatmeal is a good mix of soluble fiber and insoluble fiber. Soluble fiber is a type of fiber that lowers blood cholesterol. While insoluble fiber can help keep digestion running smoothly.
- Papaya: Eating papaya can expedite the process of removing metabolic waste or avoid constipation. Enzyme Papain can also break down foods containing proteins to form various compounds are amino acids that removes unwanted substances formation due to incomplete digestion.
- Berry: Fruit is a good source of fiber. According to nutrition experts, raspberries, blackberries and elderberries are the best sources of dietary fiber, with 8 to 10 g of fiber per 1 cup serving.
- Green leafy vegetables: Green leafy vegetables are the food sources rich in iron, beta-carotene and fiber. According to nutritionists, green vegetables such as spinach, turnip greens, and beet greens, are the best sources of fiber. One cup serving contains 4 to 5 g of fiber.
- Corn: Corn contains many antioxidants. About half a cup of corn kernels, contains 2 grams of fiber. Popcorn (without salt or seasoning) is also a source of food fiber, with about 3.5 grams of fiber per three-cup serving.
- Avocado: Avocado green has benefits for overcome anemia, beauty therapy and help regeneration of red blood cells. This type of fruit also contain lots of fiber (2.2 grams per 100 grams) that can be used to smooth the digestive tract and prevents constipation.
- Edamame: Edamame is a kind of large green soybean seed. Half a cup of edamame can contain up to 11 grams of protein and 9 grams of fiber, depending on the brand of the product.
- Brown rice: This is one type of rice that has a variety of vitamins, especially vitamin B and E. Benefits of brown rice is very good for maintaining health and cure various diseases. This is because brown rice is rich and high mineral content. In addition, brown rice also contains a variety of substances such as phenolics which is a powerful antioxidant, selenium, etc.. Brown rice has a high fiber content so that it can cope with indigestion and constipation.
- Pears: Like most fruits with edible skin, pears are the fruit of the most nutritious and fiber-rich skin when they are consumed in their entirety. A pear contains about 5.5 grams of fiber.
- Broccoli: We all know that broccoli is good for health. Broccoli may prevent cancer and also contain a lot of fiber. You will get about 5.1 grams in a cup of boiled broccoli.
- Apple: As well as pears, apple is a fruit that should be eaten with the skin. Because that's where, nutrients from the stored apples. A regular size apple contains about 4.4 grams of fiber.
- Red guava: Red guava suitable for therapeutic healing diabetes mellitus, because it is low calorie and glucose. Red guava can also be used to treat infections, lowering cholesterol levels, as an antioxidant and anticancer, overcoming cancer, overcoming thrush, launched the digestive tract, preventing constipation and cleanse the blood. Red guava contains vitamin A, vitamin C, potassium, phosphorus, and magnesium. In addition, red guava contain high fiber content of 7.3 grams per 100 grams.
- Tomatoes: Tomatoes are high in fiber include fruits grading 4.2 grams per 100 grams of material. Known as lycopene tomato (tomato red dye) that is able to prevent prostate cancer.
- Pineapple: Content of nutrients and phytochemicals in pineapple include vitamin A, vitamin C, manganese, calcium, magnesium, and pectin. In addition, pineapples also contain fiber grading 1 gram per 100 grams.
- Mango: Mangoes contain as much as 1.6 grams of fiber per 100 grams. Additionally, mangoes contain vitamin A, pectin, and fructose. Nutrient content in mango beneficial to strengthen the body's tissues, increase endurance, reduce dehydration, launched the digestive tract and prevents constipation.
- Peas: Peas are processed into various types of food of any kind are a delicious source of fiber, versatile, and inexpensive. One cup of peas can contain about 16.3 grams of fiber, and a cup of frozen peas contains about 8.8 grams after cooking.
- Almonds: Almond and almost all other nuts are an excellent source of fiber, packed with healthy fats, and proteins. But the number of calories of almonds is high enough to not be too much in taking them.
- Haricot beans: Besides rich in fiber, protein, and iron, haricot beans (also known as common bean,string bean,field bean, flageolet bean, French bean, garden bean, pop bean,or snap bean) is also one of the best sources of potassium nutrition. About 1 cup will cover 25 percent of the daily requirement for nutrients that fight hypertension.
- Black beans: Black beans contains 15 grams of fiber per cup, and about 15 grams of protein. Dark color of the peanuts, showed a high content of flavonoids. Flavonoids have powerful antioxidant properties. When adding nuts and other foods high in fiber to the daily diet, be sure to drink more water.
- Bread and whole wheat pasta: Wheat maintains that nutrients and rich in fiber, so the diet include whole wheat bread in the daily diet is a smart choice. Whole wheat pasta is a great alternative fiber-rich foods.