Best fiber-rich foods for human health

Fiber is one of the major requirements our body needs every day. Top Ten Home Remedies cite the Dietary guidelines from the United States’ Department of Agriculture and the Department of Health and Human Services, who "recommend that men eat 30 to 38 grams of fiber per day and women eat 21 to 25 grams per day."

Fiber comes in two forms: soluble and insoluble fibers. The soluble fibers turn into gel in the stomach and slow down the digestion process, while the insoluble fibers lower blood glucose level and prevent obesity.

Fiber is needed in different forms. If you skip out a daily dose of fiber, you may suffer from stomach acidity, constipation, and other similar problems. It is, therefore important to make fiber a part of your daily diet. Here we discuss the foods which provide fiber in large quantities.

Split peas

Split peas (both green and yellow) have loads of fibers and fatty acids. These are good for human health and should be eaten every day. Apart from fiber, split peas contain proteins, vitamins, and minerals (phosphorus, calcium, potassium, manganese, molybdenum). Regular use of split peas aids digestive health and helps reduce your blood cholesterol level.

It also fights against cancer, diabetes, and improves heart health.

Lentils

It would not be wrong to say that lentils have loads of dietary fibers, both soluble and insoluble. They also have a significant amount of proteins, minerals, iron, folate, zinc, and magnesium. Plus, lentils provide your body with essential fatty acids, antioxidants, and vitamins. These encourage regular bowel movements and reduce the risks of constipation and colon cancer. Boil a handful of lentils in a cup of water, and drink this solution three times per day. You can include some honey or sugar to enhance the taste.

Artichokes

Artichokes are vegetables that have a lot of health benefits. Artichokes have high levels of soluble and insoluble fibers and can prevent diabetes to some extent.

Other nutrients found in this food are vitamin A, potassium, magnesium, copper, iron, phosphorus, and calcium. They reduce the risks of high blood pressure and cardiac arrest. Boil or bake artichokes at home and make them a part of your daily diet for excellent results.

Avocados

Creamy avocados are among the tastiest foods in the world. Include it in your daily diet as avocado has lots of vitamins, iron, copper, potassium, minerals, proteins, folate, and phosphorus. Avos are considered to be almost a whole food: they are a complete diet in one. Avocados have both soluble and insoluble fibers and make the digestion process easier. If you are a BP patient, limit the use of avocados as they contain high calories. Include avocados in your smoothies, sandwiches, and salads.