Fiber is an important nutrient. Foods rich in fiber help keep your intestinal system working properly and ensure that you can fully absorb all the vitamins, minerals, and nutrients found in the various foods that you eat. Fiber is one of the reasons that you get more vitamin C from eating an orange than you do from taking a Vitamin C tablet. So if you want to improve your diet, you can’t just focus on getting the proper nutrients by any means possible. Instead, you have to look for the whole package–foods containing fiber and vitamins together.
Foods with dietary fiber can be split into two categories: those that contain soluble fiber, and those that contain insoluble fiber. Here is a fiber rich food list for each category:
Soluble fiber ferments within the body and blends with other foods to make them more digestible. It also delays the absorption of glucose to prevent spikes in blood sugar and helps lower total cholesterol. Foods on the soluble fiber rich food list include: peas, beans, oats, barley, sweet potatoes, onions, and almonds.
Insoluble fiber cannot be fully broken down or digested. It helps move other foods through the intestinal tract at the proper rate of speed, alleviates constipation, and regulates blood sugar. Foods on the insoluble fiber rich food list include: wheat, corn, and other whole grains or seeds; peas and beans; green beans, zucchini, and cauliflower. Insoluble fiber is also often found in fruit and vegetable skins, like potato skins, tomato skins, and prune skins.
If you want to get the best of both worlds when you eat fiber, look for high fiber diet foods like prunes and legumes (peas and beans) that contain both types of fiber. Taken together, the two types of fiber help balance intestinal pH and may even help prevent colon cancer.
It’s best to always choose a natural source of fiber, rather than taking a supplement. This is especially true if you’re on a diet, because natural high in fiber foods will not only provide health benefits, but also make you feel full faster, reducing your urge to overeat. This is even true if you drink your fiber with a product like Nu Smoothies.
When looking for high fiber meals or the foods with highest fiber to support your diet, remember that most fiber in foods is plant based. Eat lots of whole grains and remember to add roughage from fruits and veggies to your diet. In other words, follow the food pyramid and you will naturally achieve a fiber rich diet.