Is high fiber diet helps you to weight loss?

Do you want to be healthy? Include High fibers to your diet.

What are the dietary fibers?

Dietary fiber, also known as roughage or bulk, does not include plant foods that your body can digest or absorb. Unlike other food components, such as fats, proteins, or carbohydrates - break down and absorb your body - fiber is not digested by your body. Despite this, it is relatively intact through your stomach, small intestine and colon, and out of your body.

Dietary fiber is the indigestible part of plant material, is composed of two main types. Soluble fiber dissolves easily in water and breaks down into a part of the colon as a gel-like substance. Insoluble fiber does not dissolve in water and moves through the gastrointestinal tract.
If you are not getting enough fiber every day, then you may need to boost your intake. Good options include:

• Whole Grain Products
• The fruit
• The vegetables
• Beans, Peas and Other Beans
• Nuts and seeds

Refined foods such as canned fruits and vegetables, pulp-free juices, white pieces of bread and pasta, and non-wholegrain cereals are low in fiber. The refining process of grains removes the outer bran from the grain, which reduces its fiber content. Enriched foods contain some B vitamins and iron is added back after processing, but not fiber.

Some types of fiber can also promote weight loss, reduce blood sugar levels, and fight constipation.

The recommended daily intake of fibers is 25 grams for women and 38 grams for men.

Health benefits of Dietary Fibers:

• Relieves Constipation
• It helps maintain bowel health and normalizes bowel movement.
• Controls blood sugar levels.
• Aids in achieving weight loss.
• Lower Cholesterol level.
• Supports gut health

Types of Fibers:

Soluble Fibers:

Such fiber dissolves in water to form a gel-like material. It helps reduce blood cholesterol and glucose levels. 

All types of soluble fiber slow down digestion, so it takes longer for your body to absorb sugar (glucose) from the foods you eat. This helps prevent quick spikes in your blood sugar levels which is an important part of managing diabetes. Soluble fibers also bind with fatty acids, expel them from the body and help reduce LDL (bad) cholesterol.

Soluble fiber is found in:

• Peas
• Oats
• Beans
• Apples
• Citrus Fruits
• Carrots
• Barley

Insoluble Fibers:

Such fibers promote the movement of material through your digestive system and increase stool bulk so that it can be of benefit to those people who are struggling with constipation or irregular stools. 

Insoluble fiber helps hydrate and transfer waste through your intestines. This is the one thing that helps prevent constipation and keeps you regular.

Insoluble Fibers found in:

• Whole Wheat flour
• Wheat bran
• Nuts
• Beans
• Vegetables

Prebiotic Fibers:

It is the type of dietary fibers that is the non-digestible part of foods. Prebiotic fiber goes through the small intestine digested and is fermented when it reaches the large stomach.

 Some prebiotic fiber food is:

• Banana
• Onions
• Garlic
• Apple Skin
• Chicory Roots
• Beans

Some High Fiber Food You should add to your diet:

1.Strawberries:

Strawberries are incredibly tasty. In addition, they are a more healthy option than any junk food.

Interestingly, they are also included in the most nutritionally dense fruits you can eat - loaded with vitamin C, manganese, and various antioxidants.

It contains 3 grams of fiber in a cup or 2 grams per 100 grams. This is very high given their low-calorie content.

2.Raspberries:

Raspberries are highly nutritious with a very strong taste. They are full of vitamin C and manganese. They also contain Vitamin K and magnesium. Raspberries are small, tightly packed red berries available throughout the summer season to the autumn season. These are generally used to make jams, jellies, pies, and ice-creams. 

It contains 8 grams of fiber per cup or 6.5 grams per 100 grams.

3.Apple:

Apples are the most delicious and most satisfying fruit you can eat. They are also relatively high in fiber. They are rich in Vitamin C and betacarotene.

It contains 4.4 grams of fiber in medium-sized apples or 2.4 grams per 100 grams.

4.Banana:

Bananas are a good source of many nutrients such as vitamin C, vitamin B6, and potassium.

A green or unripe banana contains a significant amount of resistant starch, a type of indigestible carbohydrate that acts like fiber.

It contains 3.1 grams of fiber in medium-sized bananas or 2.6 grams per 100 grams.

5.Pears:

Pear is a popular fruit is both tasty and nutritious. This is one of the best sources of fibrous fruit. Pear contains much nutritional value including Vitamins A, B complex, Vitamin C, Vitamin E and Vitamin k, calcium, iron, magnesium, phosphorus, zinc, and dietary fibers. Pears are pome fruit and belong to the apple family. When it is ripe and ready to eat, the pear has a honeyed flavor and a great fragrance.

It contains 5.5 grams of fiber in a medium-sized pear or 3.1 grams per 100 grams.

6.Guava:

With containing 3 grams of fiber per fruit, Guava is a perfect fruit to add to your breakfast bowl or healthy dessert lineup. One of the most fiber-rich fruits by density, it is worth adding to your tropical fruit repertoire.

7. Pomegranate:

Classified as a plum, the pomegranate fruit is about 5–12 cm (2–5 in) in diameter. It is red, round and looks like a red apple with a flower-shaped stem.

Pomegranate skin is inedible and thick, but there are hundreds of edible seeds inside it. Each seed is surrounded by a red, juicy and sweet seed known as an aril.

Seeds and extracts are edible portions of the fruit - either eaten raw or processed into pomegranate juice - but the peel is left.

Pomegranate has an impressive nutrient profile - one cup of arils (174 grams) contains:

Fiber: 7 grams
Protein: 3 grams
Vitamin C: 30%
Vitamin K: 36%
Folate: 16%
Potassium: 12%
Pomegranate arils are sweet, containing 24 grams of sugar and 144 calories per cup.

8. Mango:

Mango is called the king of fruits throughout the world. Excellent sources of vitamin A and flavonoids like beta-carotene and alpha-carotene.Mango is one of the delicious tropical seasonal fruit and believes that has originated in the sub-Himalayan plains of the Indian subcontinent. A mango outer skin is smooth and green when unripe but it turns to golden yellow, bright yellow or orange-red in color when ripens.

With 5.4 grams of fiber per mango, this exotic piece of produce is one of the highest-fiber fruits. This colorful and exotic fruits score highly on the fiber scale.

9. Carrots:

Carrot is a basic vegetable that is tasty, crunchy and highly nutritious.

It is high in vitamin K, vitamin B6, magnesium, and beta-carotene, an antioxidant that turns into vitamin A in your body.

It contains 3.6 grams of fiber or 2.8 grams per 100 grams. This is very high given their low-calorie content.

10. Beets:

Beetroot is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese, and potassium.

Beets are also loaded with inorganic nitrates, which are shown to have nutrients that have various benefits related to blood pressure regulation and exercise performance.

It contains 3.8 grams of fiber per cup or 2.8 grams per 100 grams.

11. Lentils:

Lentils are very inexpensive and one of the most nutritious foods on earth. They are very high in protein and are loaded with many important nutrients.

It contains 15.6 grams of fiber per cup of cooked lentils or 7.9 per 100 grams

12. Kidney Beans:

Kidney beans are a popular type of legume. Like other legumes, they are loaded with plant-based proteins and various different nutrients.

This contains 11.3 grams per cup of cooked beans or 6.4 per 100 grams of fiber.

13. Chick Peas:

Chickpeas are a type of legume that is full of nutrients, which include minerals and proteins.

It contains 12.5 grams of fiber per cup of cooked chickpeas or 7.6 per 100 grams.

14. Oats:

Oats are among the healthiest cereal foods on the planet. These are very high in minerals, vitamins, and antioxidants.

It has a soluble fiber known as oat beta-gluten that is beneficial for blood sugar and cholesterol levels.

It contains 16.5 grams of raw oats per cup or 10.6 grams of fiber per 100 grams.

15. Almonds:

Almonds are the most popular tree nuts in the world.

It is highly nutritious, rich in antioxidants, vitamins, and minerals.
Almonds have an impressive nutrient profile. Serving 1-ounce or 28-gram of  almonds includes:

Fiber: 3.5 grams
Protein: 6 grams
Fat: 14 grams
Vitamin E: 37%
Manganese: 32%
Magnesium: 20%

It contains good amounts of copper, vitamin B2  and phosphorus.

16. Sweet Potato:

Sweet potato is a popular tuber that is very filling and has a delicious sweet taste. It is a high amount of beta-carotene,  vitamins B, and various minerals.

A medium-sized boiled sweet potato contains 3.8 grams of fiber or 2.5 grams per 100 grams.

17. Dark Chocolates:

Dark chocolate is arguably one of the most delicious foods in the world.

It is surprisingly high in nutrients and is one of the most antioxidant-rich and nutrient-rich foods on the planet.

Just be sure to choose dark chocolate that has a cocoa content of 70–95% or more and avoid products that are full of excess sugar.

A 1-ounce piece of chocolate contains 3.1 grams of fiber or 10.9 grams per 100 grams.