Fiber is very important and in addition to helping digestion, it also provides various benefits in the large intestine by helping beneficial bacteria.
Different types of fiber may cause weight loss, lower blood sugar and prevent constipation.
Doctors recommend consuming 14 grams of fiber per thousand calories, which means women should consume at least 24 grams and men 38 grams of fiber per day.
Unfortunately, 95% of children and adults do not follow this amount, and the average daily consumption of fiber is only 16.2 grams.
But fortunately, it is very easy to get this useful substance, and by including a few food items in your diet, you can be sure of getting your minimum daily fiber.
Fiber is one of the substances needed by the body, which is very nutritious and has high properties. Fiber is mostly found in plant foods and fruits. Unfortunately, today’s diets are low in fiber and people are consuming fewer fruits and vegetables. Foods that are high in fiber are used for weight loss and slimming.
Of course, food manufacturing companies add fiber to many of the ingredients they produce. Next, we will examine fiber and high-fiber foods.
What is fiber?
Fiber is a special type of carbohydrate, consuming it has many benefits for the human body. As mentioned earlier, fiber is abundant in plant foods, grains, and fruits.
The thing about this useful food is that its digestion and absorption in the human digestive system is not done completely, that is, if you consume a lot of fiber, you will only get a very small amount of it.
We can divide fibers into two general groups, water-soluble fiber and insoluble fiber. Soluble fibers have the ability to dissolve in water. This fiber can absorb a lot of water in the stomach and turn into a jelly.
Insoluble fiber, because it does not dissolve in body fluids, leaves the digestive tract almost intact.
These two types of fiber are found together in most foods that are rich in fiber. That is, by consuming foods that are rich in fiber, you will actually get both types of fiber.
High fiber foods
Plants have a type of tissue system called background tissue system. In this system, there is a kind of elongated and hardened parts called fiber. Of course, there are also fibrous strands in the structure of fruits and plants. In fact, fiber is the long parts of the sclerenchyma tissue of plants.
Fiber is one of the substances needed by the body, which is very nutritious and has high properties. Fiber is mostly found in plant foods and fruits.
Pear is one of the most popular fruits in the whole world. A special type of pear, called Asian pear, stores a lot of fiber. So that in each medium-sized Asian pear, there are about 10 grams of fiber, which is a really significant amount.
Asian pears are also an important source of potassium and vitamins C and K. Omega-6 fatty acid is another substance that is found in abundance in Asian pears. This fatty acid has a positive effect on the body’s nervous system.
Figs are another fruit that you can use to get the fiber your body needs. Figs are mostly consumed by people in dried form. There are about 15 grams of fiber in a glass of dried figs.
Of course, some may like to eat figs fresh. You can use figs in the preparation of desserts and salads, and introduce fresh figs into your diet in this way.
Avocado is known as a very popular fruit among people. This fruit is one of the best sources of fiber. The important thing is that the fiber in avocado fruit depends on its type. Avocados that are dark have more soluble fiber than light green avocados.
Avocado, in addition to fiber, can be a good source of potassium, and vitamins C, E, group B vitamins, etc.