What Foods Are High in Dietary Fiber?

Apples, Oatmeal and Blueberries

For as long as you can remember, you’ve struggled with your weight. You’ve tried almost every trendy diet to hit the airwaves in the last several years to no avail. Recently, you were advised by your doctor to add more filling fiber to your diet. Because you feel hungry much of the time, eating fiber packed foods is an appealing idea. If you can relate to this scenario, you might want to know what types of foods contain the most fiber 

Nutrition labels typically list two types of fiber, soluble and insoluble. Soluble fibers delay the digestive process. Due to this side effect, your body takes longer to absorb the sugar from the foods you consume. Thus, when eating soluble fiber, quick spikes in your blood sugar levels are avoided. This is an important aspect of effectively managing diabetes. This kind of fiber also attaches to fatty acids and rids your body of them aiding in decreasing your LDL, bad, cholesterol.

Foods with High Soluble Fiber Content

Foods containing high amounts of soluble fiber include:

  • Oatmeal
  • Apples
  • Blueberries
  • Nuts
  • Beans

Foods Rich in Insoluble Fiber

Insoluble fiber helps to hydrate and push waste through your intestines. Adding more insoluble fiber to your diet can improve bothersome issues such as constipation and hemorrhoids. Foods rich in insoluble fiber include:

  • Whole-wheat bread
  • Brown rice
  • Skins of fruits

Many types of foods such as legumes, beans, and oatmeal contain both soluble and insoluble fiber. Women under the age of 50 are recommended to consume 25 grams of fiber each day. Men are advised to consume 38 grams of this beneficial substance daily. Deriving fiber from real, healthy foods is optimal. However, you can boost your diet’s fiber content by purchasing supplements and fortified foods and beverages. If you need help incorporating more fiber into your diet, consider scheduling a free meeting with a consultant at a Metabolic Research Center near you.


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