There are several ways that high amounts of fiber benefit the human body; These benefits are listed below:
Benefits of eating a high fiber diet
It helps us maintain regular bowel movements, making it an excellent dietary addition for those suffering from constipation or any resulting hemorrhoids.
Promotes normal cholesterol levels: A high-fiber diet will help those who are at risk of heart disease. That’s probably why you see characters on TV dramas, who are heart-scared, being force-fed high-fiber breakfast cereals instead of their normal diet of eggs, sausage, and bacon.
Maintains blood sugar levels: This is good news for people with diabetes, although eating a lot of fiber will not cure diabetes, it can help reduce episodes of very low or very high blood sugar levels.
Other reported benefits
In addition to the aforementioned benefits, modern research suggests that a high-fiber diet may possibly play a role in combating the following health concerns.
colon cancer
breast cancer
gallstones
Irritable bowel syndrome
syndrome X
obesity
diverticulitis
The RDA for fiber should be at least 25 g, so a high-fiber diet would constitute consuming at least 30 g of fiber.
I have compiled a list of the five high-fiber foods along with their caloric values, the amount of fiber they contain per 100g, and the recommended daily fiber intake they meet, written as a percentage, and a brief explanation of the other benefits for the health that these individual foods have adhered to them.
1. Lentils – 100 kcal, 21.9 g fiber, 87.64% RDA
As well as containing a high level of fiber, lentils are also packed with protein – no less than 26g! Also, if you’re looking for a food with high levels of vitamin B1, look no further, these little beauties contain 67% RDA per 100g, which is good news for people who like to add cigarettes and a glass of beer, as it helps increase mental awareness and can increase energy levels.
2. Lima/butter beans – 75 kcal, 19.74 g fiber, 78.9% RDA
For those who suffer from high blood pressure, these are great, due to the combination of high potassium and low sodium they contain. Lima beans are also a great source of protein, iron, copper, and manganese; which means that they are an ideal alternative to meat for vegetarians.
3. Barley- 386 kcal, 19.45 g fiber, 77.8% RDA
Barley contains a good source of both soluble and insoluble fiber, which means that it meets our nutritional needs better than, for example, foods that contain a high level of one and not the other. In addition, barley contains good levels of folic acid, which is beneficial for pregnant and lactating women, young children, and the elderly, and vitamin E, which acts as an excellent antioxidant and can help those with heart disease, poor circulation, and skin disorders. .
4. Split peas – 226 kcal, 15.27 g fiber, 63.2% RDA
Split peas should be part of any healthy diet as they contain approximately 35% of the RDA for iron per 100g, 56% vitamin B1, 36% vitamin B5 and 71% vitamin B9 , as well as 25 g of protein, which means they are an excellent food to consume if you are stressed and need to increase your energy.
5. Black Beans – 182 kcal, 11.97 g fiber, 47.84% RDA
Black beans are known to be an extremely good antioxidant, so anyone embarking on a detox plan should look no further than these if they are looking for foods to add to their new regimen.
While I’m here, I might as well give you 20 more high-fiber foods that will benefit any high-fiber diet. Here it goes!!
6. Pinto Beans – 141 kcal, 8.83 g fiber, 35.28% RDA
7. Chickpeas- 188 kcal, 8.72 g, fiber, 34.86% RDA
8. Corn – 307 kcal, 8.28 g fiber, 33.125% RDA
9. Peas – 60 kcal, 8 g fiber, 33% RDA
10. White beans –181 kcal, 8.16 g fiber, 32.62% RDA
11. Turnip greens – 43 kcal, 7.56 g fiber, 30.3% RDA
12. Red beans – 100 kcal, 6.8 g fiber, 27.8% RDA
13. Raspberries – 24 kcal, 6.62 g fiber, 26.72% RDA
14. Broccoli – 25 kcal, 6.6 g fiber, 26.2% RDA
15. Soy – 140 kcal, 6.19 g fiber, 24.78% RDA
16. Green Beans – 100 kcal, 6 g fiber, 24% RDA
17. Swiss chard – 53 kcal, 5.52 g fiber, 22.05% RDA
18. Spinach – 30 kcal, 5.18 g fiber, 20.76% RDA
19. Blueberries – 58 kcal, 4.92 g fiber, 19.76% RDA
20. Oatmeal – 160 kcal, 4.38 g fiber, 17.49% RDA
21. Fennel – 43 kcal, 4.32 g fiber, 17.28% RDA
22. Cauliflower – 20 kcal, 4.19 g fiber, 16.75% RDA
23. Celery – 12 kcal, 1.67 g fiber, 14.74% RDA
24. Buds –25 kcal, 3.65 g fiber, 14.58% RDA
25. Figs – 74 kcal, 3.26 g fiber, 13.16% RDA
For those of you who like to count calories but want to keep your dietary goals high in fiber, then it is worth introducing lima beans, lentils, green peas, turnip greens, raspberries and broccoli into your diet as they all contain less than 100 calories per 100g. accomplished.