8 Foods Rich In Fiber |High Fiber Foods For Constipation & To Reduce Calorie Intake |High Fiber Diet
Summary
TLDRThis video explores the importance of dietary fiber, which cannot be digested by the human body but plays a key role in maintaining health. It highlights two types of fiber: insoluble, which helps prevent constipation, and soluble, which lowers cholesterol and blood sugar levels. The video lists eight fiber-rich foods: avocado, beans, popcorn, chia seeds, whole grains, berries, almonds, and dark vegetables like broccoli and kale. These foods are not only high in fiber but also packed with various nutrients, antioxidants, and health benefits.
Takeaways
- 🥑 Avocados are rich in healthy fats, vitamins, and minerals, with about 7 grams of fiber per 100 grams.
- 🍲 Beans are inexpensive, nutritious, and provide around 16 grams of fiber per 100 grams serving.
- 🍿 Air-popped popcorn is a great fiber-rich snack, offering approximately 15 grams of fiber per 100 grams.
- 🌱 Chia seeds are incredibly nutritious and contain around 34 grams of fiber per 100 grams, making them one of the best fiber sources.
- 🌾 Whole grains, like oatmeal and quinoa, are rich in fiber, providing an average of 7 grams of fiber per 100 grams and offer various health benefits.
- 🍓 Berries like blueberries, blackberries, and raspberries are not only rich in antioxidants but also provide good fiber content, with about 4 grams of fiber per cup.
- 🌰 Almonds are nutrient-dense, containing 13 grams of fiber per 100 grams, along with healthy fats, vitamin E, and magnesium.
- 🥦 Dark vegetables such as broccoli, Brussels sprouts, and kale are high in fiber and also contain essential vitamins and antioxidants.
- 💪 Soluble fiber helps reduce cholesterol and blood sugar by forming a gel-like substance in the digestive system.
- 🚽 Insoluble fiber helps prevent constipation by adding bulk to stools and does not dissolve in water.
Q & A
What is dietary fiber and why is it important?
-Dietary fiber is the part of plant foods that cannot be digested by the human body. It is important because it helps maintain good digestive health and supports functions like regulating blood sugar and cholesterol levels.
What are the two types of dietary fiber?
-The two types of dietary fiber are soluble and insoluble fiber. Soluble fiber absorbs water and helps reduce cholesterol and blood sugar, while insoluble fiber adds bulk to stools and prevents constipation.
How does soluble fiber benefit heart health?
-Soluble fiber absorbs water and forms a gel-like substance in the digestive system. This reduces the absorption of cholesterol into the bloodstream, helping to lower blood cholesterol and promote heart health.
How does insoluble fiber prevent constipation?
-Insoluble fiber does not dissolve in water and adds bulk to stools, which helps them pass through the digestive system more easily, preventing constipation.
Why are avocados a good source of fiber?
-Avocados are a good source of fiber because 100 grams of avocado contains around 7 grams of fiber. They are also rich in healthy fats, vitamins, and plant-based antioxidants that help fight chronic diseases.
Why are beans considered a great source of fiber?
-Beans are considered a great source of fiber because 100 grams of cooked beans provide approximately 16 grams of fiber. They are also inexpensive, easy to prepare, and promote heart health and weight management.
How much fiber does popcorn provide, and why is it a good snack option?
-Air-popped popcorn provides about 15 grams of fiber per 100 grams serving, making it one of the best snacks for increasing fiber intake. However, adding too much fat can reduce the fiber-to-calorie ratio.
What makes chia seeds a highly nutritious source of fiber?
-Chia seeds are highly nutritious because they contain about 34 grams of fiber per 100 grams serving, making them one of the richest sources of fiber. They are also high in magnesium, phosphorus, and calcium.
What are the health benefits of whole grains, and how much fiber do they contain?
-Whole grains are associated with lower risks of diabetes, heart disease, and healthy blood pressure levels. On average, they contain around 7 grams of fiber per 100 grams. Examples include oatmeal, quinoa, and brown rice.
Which dark vegetables are high in fiber and what additional nutrients do they provide?
-Dark vegetables like broccoli, Brussels sprouts, and kale are high in fiber. They also provide vitamin C, vitamin K, B vitamins, potassium, iron, manganese, and have antioxidant properties that protect against diseases.
Outlines
🥑 Fiber-Rich Foods for a Healthy Diet
This paragraph discusses the importance of dietary fiber, which is undigestible by the human body, and its two types: soluble and insoluble. Both are crucial for health. Insoluble fiber adds bulk to stools, preventing constipation, while soluble fiber forms a gel-like substance in the digestive system, reducing cholesterol and sugar absorption. The video then lists eight fiber-rich foods: avocados, beans, popcorn, chia seeds, whole grains, berries, almonds, and dark vegetables. Each food is highlighted for its fiber content and additional health benefits, such as promoting heart health, aiding weight loss, and providing antioxidants.
Mindmap
Keywords
💡Dietary Fiber
💡Soluble Fiber
💡Insoluble Fiber
💡Avocados
💡Beans
💡Popcorn
💡Chia Seeds
💡Whole Grains
💡Berries
💡Dark Vegetables
Highlights
Dietary fiber cannot be digested by the human body, but plays a key role in maintaining health.
There are two types of fiber: soluble and insoluble, both important for digestion.
Insoluble fiber adds bulk to stools and prevents constipation.
Soluble fiber absorbs water, forming a gel-like substance that lowers cholesterol and blood sugar.
Avocados contain around 7 grams of fiber per 100 grams and are rich in healthy fats, vitamins, and antioxidants.
Beans are inexpensive and provide about 16 grams of fiber per 100 grams, promoting heart health and aiding weight loss.
Popcorn contains around 15 grams of fiber per 100 grams, but adding fat reduces its fiber-to-calorie ratio.
Chia seeds are one of the best sources of fiber, providing about 34 grams per 100 grams.
Whole grains have been consumed for thousands of years and contain around 7 grams of fiber per 100 grams, reducing the risk of diabetes and heart disease.
Berries, including blueberries, blackberries, strawberries, and raspberries, are rich in fiber and antioxidants.
Almonds provide about 13 grams of fiber per 100 grams and are high in healthy fats, vitamin E, and minerals.
Dark vegetables like broccoli, Brussels sprouts, and kale are rich in fiber, vitamins, and antioxidants.
Eating fiber-rich foods like avocados, beans, chia seeds, and whole grains improves digestion and reduces disease risk.
Dark vegetables offer a mix of fiber and essential nutrients, contributing to overall health.
Incorporating fiber-rich snacks like popcorn and almonds can boost daily fiber intake.
Transcripts
dietary fiber is the part of Plant foods
that cannot be digested by the human
body there are two types of fiber
soluble and insoluble both types play
important roles in maintaining good
health
insoluble fiber does not dissolve in
water and adds bulk to stools which
prevents constipation
soluble fiber absorbs water forming a
gel-like substance in the digestive
system by doing so it reduces the
absorption of cholesterol and sugar into
the bloodstream which helps lower blood
cholesterol and blood sugar respectively
so in this video we are going to look at
eight foods rich in fiber number one
avocado
avocados are rich in healthy fats
protein carbohydrates vitamin c e kb2 B3
B5 B6 folate and minerals like magnesium
potassium copper and manganese
a 100 grams sized avocado contains
around 7 grams of fiber which is
certainly a good amount
they are also a rich source of
plant-based antioxidants which fight
against many chronic disease conditions
number two beans beans are inexpensive
simple to prepare and healthy a 100 gram
serving of cooked beans provide
approximately 16 grams of fiber which is
a huge amount
in addition to their great nutritional
value beans have many other health
benefits such as promoting heart health
and aiding and weight loss number three
popcorn
popcorn is one of the best snacks to eat
if you want to increase your fiber
intake
air popped popcorn contain about 15
grams of fiber per 100 grams serving
however it is important to keep in mind
that if you add a lot of fat the fiber
to calorie ratio will decrease
significantly
number four chia seeds chia seeds are
highly nutritious containing high
amounts of magnesium phosphorus and
calcium
they may also be the single best source
of fiber on the planet because they
contain about 34 grams of fiber per 100
grams serving number five whole grains
whole grains have been a part of the
human diet for thousands of years
eating whole grains is associated with
various health benefits including a
lower risk of diabetes and heart disease
and a healthy blood pressure
as an average value whole grains contain
around 7 grams of fiber per 100 grams
serving
some varieties of whole grains include
oatmeal Millet quinoa brown rice whole
Rye wild rice bulgur and buckwheat
number six berries berries are extremely
popular for their antioxidant properties
but they are rich in fiber too
just a cup of fresh blueberries provides
approximately 4 grams of fiber
blackberries strawberries and
raspberries are also great sources of
fiber number seven almonds
almonds are a very popular type of tree
nut they're very high in many nutrients
including healthy fats vitamin E
manganese and magnesium the fiber
content in almonds is about 13 grams per
100 grams serving number eight dark
vegetables such as broccoli brussels
sprouts and kale dark vegetables provide
good amounts of dietary fiber
additionally they are rich in vitamin C
vitamin K other B vitamins potassium
iron and manganese
finally dark vegetables also have
antioxidant properties which protect you
from many disease conditions
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