Eating a particular class of food only such as protein or staying away from other classes of foods such as fat does not equal healthy eating. In fact, it is not advisable. I once wrote a post on strict diets and why we shouldn’t believe in them. Read here. That said, let’s talk some fiber rich foods and their benefits to your health.


What are fibers?


Fibers, better known as dietary fibers or roughages are that portion of food that are not broken down in the small intestine (i.e, not digested by the body). There are two types of dietary fiber namely soluble and insoluble fiber both of which aid digestion and prevent you from diseases.


Examples of foods that are rich in soluble fiber include:

  • Beans
  • Vegetables
  • Seeds
  • Nuts
  • Oat
  • Potatoes
  • Carrots
  • Strawberries

Some of the foods that are rich in insoluble fiber include:

  • Grains
  • Wheat
  • Vegetables

Health benefits of fiber

  1. Reduces gas and bloating

Consistent addition of fiber to your diet helps to reduce gas or bloating, thereby helping you to feel more comfortable all day.

  1. Effective in blood sugar control

This benefit can be gotten from soluble fiber foods (e.g. Oats). Blood sugar level regulation is one benefit of fiber. Research shows that increased intake of fiber reduces blood glucose level; thereby regulating it and making the body system stay healthy.

  1. Relieves constipation

One of the major benefits of fiber is that it helps relieves constipation. You must have been advised at one time or the other to “take oranges and make sure to eat the insides” in order to relieve constipation. Those insides you eat are known as roughage.

  1. Aids weightloss


One of the most effective ways to lose weight is to be mindful of what you eat, how much you eat and when you eat. In a nutshell, this simply means to control what you eat. Add more soluble fiber to your diet to aid weightloss and prevent diseases such as diabetes. See this article from Harvard Health for a study carried out on this claim and a list of fibre rich foods you should consume daily.

  1. It aids digestion

Dietary fiber helps in digestion as it produces bulkier softer stool which is easier to pass than strong or watery ones. According to Mayo clinic, a high fiber diet may help reduce the risk of hemorrhoids and diverticulitis (small, painful pouches on the colon).

Fiber rich foods are also very filling. A healthy colon makes us less vulnerable to illnesses, fiber rich foods help with bowel movements, which in turn means a healthy body. Add more fiber to your meals today so you can gain the benefits of fiber rich foods and their benefits.

Have a positive health attitude.

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