We’ve probably all heard that we should eat more fiber in our diets but may not have been told what the best foods high in fiber are.
First we should talk about all the benefits that come with eating a diet high in fiber.
A high fiber diet encourages steady bowel movements and helps prevent constipation.
It also can help prevent cancer, heart disease, diabetes and help us maintain a healthy weight.
High Fiber benefits
- Normalizes and maintains healthy bowel movement
- Lowers cholesterol levels
- Helps stabilize blood sugar levels
- Helps maintain healthy weight
- Increases heart health and lifespan
What is dietary fiber?
There are two kinds of dietary fiber, soluble and insoluble.
Soluble fiber dissolves in water and helps form a gel-like material in your body that can help get rid of glucose and lower cholesterol.
Insoluble fiber creates more bulk in your stool which can help relieve constipation.
What are the best foods high in fiber?
The best foods high in soluble fiber are apples, citrus fruits, beans, barley, psyllium, peas, oats, and carrots.
The best foods high in insoluble fiber are nuts, beans, vegetables, whole wheat flour, wheat bran, green beans, and potatoes.
What are the best foods to lower cholesterol?
The best foods to lower cholesterol are high soluble fiber foods such as flaxseed, oats, oat bran and beans.
These foods lower your ‘bad’ cholesterol and can help to keep your heart healthy.
It has also been shown to lower blood pressure and reduce inflammation.
What are the best foods for gastritis?
The best foods for gastritis are foods that avoid stomach irritation.
This means removing alcohol, coffee, spicy and acidic foods and consuming more foods that are gentle on the stomach.
High fiber foods such as beans and legumes, whole grain breads and pasta, oats and barley, and probiotic rich foods are preferred.
What are the best foods for GERD?
GERD stands for gastroesophageal reflux disease and causes people to suffer with heartburn.
The best foods for GERD are high fiber foods that will help you feel full longer.
GERD is usually triggered by high fat foods, caffeine, chocolate, alcohol, citrus foods, and carbonated beverages.
The best foods for GERD are foods such as fruits and vegetables, lean proteins, and high fiber foods like rice, couscous, whole grain bread and oatmeal.
What to eat with heartburn?
The best foods to eat when you have heartburn are alkaline foods such as fresh fruits and vegetables.
Additionally you can eat oatmeal, whole grain breads, fish, egg whites, lean poultry and meats.
Stay away from highly acidic foods.
