Need to Read if You Don't Know The Choice of Fibrous Foods
Need to Read if You Don't Know The Choice of Fibrous Foods
Most people understand that they need fiber-rich foods, but not many people fully know which foods are rich in fiber and which are not.
Fiber is naturally present in plants. There are two types of fiber, soluble fiber and insoluble fiber. Natural soluble fiber that is consumed by humans comes from fruit, oats, barley or barley, guar gum, vegetables, and includes seaweed or gelatin. While insoluble fiber is found in grains, wheat, and some types of vegetables such as spinach. In general, fiber will quickly pass through the intestines because it cannot be digested.
Benefits of Eating Fiber Food for Health
Fiber is needed by the body to help keep digestion functioning properly, help lower cholesterol levels, and prevent constipation. People who eat enough fiber have a lower risk of stroke, heart disease, type 2 diabetes, colon cancer, and pancreatic cancer.
For those of you who are on a diet, eating fiber-rich foods is believed to be able to lose and maintain weight, because fiber foods make you feel full quickly.
Women are advised to consume at least 21-25 grams of fiber per day, while men are advised to consume 30-38 grams a day. The average child aged 1 to 3 years needs about 16 grams of fiber per day. While children aged 4 to 10 years need about 20 to 25 mg of fiber per day. And teens need at least 30-35 grams of fiber each day. However, how to estimate this figure at the time of consuming food?
List of Foods Containing Natural Fiber
Hopefully, the table below will help you estimate the fiber content in some examples of commonly consumed fiber foods. But before that, here are some natural fiber sources by type:
Vegetables and fruit
Vegetables that contain lots of fiber include lettuce, radishes, raw carrots, yam, spinach, mushrooms, pumpkin, asparagus, potatoes, broccoli, broccoli, arugula, and string beans. While fruits that contain a lot of fiber include sapodilla fruit, oranges, apples, bananas, pears, mangoes, jackfruit, peaches, breadfruit, srikaya, berries, and figs.
Whole grains
Can be found in pasta or bread labeled whole grains (whole grain). Brown rice and cereals such as oatmeal are also high-fiber foods.
Nuts
Types of beans that are rich in fiber include lentils, black beans, peas, kidney beans, chickpeas, sunflower seeds, almonds, and pistachios.
In more detail, here is a list of some foods along with their servings and fiber content.
| Food name | Serving | Total fiber in grams |
|---|---|---|
| Apple with skin |
1 medium size |
4,4 |
| Banana | 1 medium size |
3,1 |
| Orange | 1 medium size |
3,1 |
| Pear with skin |
1 medium size |
5,5 |
| Instant oatmeal |
1 cup |
4 |
| Spaghetti & whole wheat |
1 cup |
6,3 |
| Brown rice | 1 cup |
3,5 |
| Whole wheat bread |
1 sheet |
1,9 |
| Almond nut | 23 grains |
3,5 |
| Carrot | 1 medium size |
1,7 |
| Potato with skin |
1 small size |
2,9 |
| Boiled corn | 1 cup | 3,6 |
| Steamed/ boiled broccoli |
1 cup | 5,1 |
Tips for Meeting the Daily Fiber Needs
The following simple tips can help you meet your daily fiber needs:
- In children, you can give high-fiber milk to help supplement their fiber needs.
- Avoid eating the same type of food. Eating a variety of different types of food makes the need for fiber more likely to be fulfilled
- As much as possible, consume fruit and several types of vegetables along with their skins.
- Try replacing your snacks with fresh fruit or nuts without added salt or sugar.
- When going to eat packaged foods, check the fiber content listed on the packaging label.
Although fiber is good for the body, consuming too much fiber at the same time can cause the stomach to become bloated. In addition, consumption of fibrous foods without drinking enough water can actually cause constipation to get worse.
So, try to balance your daily food intake to support a healthy digestive system. If you have special health conditions, consult a nutritionist about what fiber foods you can consume.
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