Proteins and fat free foods have always stolen the show when a nutritious diet is talked about. However, the component people should be talking about is fiber. Fiber rich foods play a key role in preventing plenty of diseases such as decreasing the cholesterol levels in blood to stop a heart attack, or it even helps prevent constipation and digestion related ailments. Fiber from foods can also help keep cancer at bay and prevents hemorrhoids. The main benefit is that it helps reduce and control weight of your body and helps you stay fit. Fiber intake should be regulated and can be approx 25 gm for women and 38 gm for men who are under the age of 50. For people above the age of 50, the consumption should be 21 gm for women and 30 gm for men.
Beans
All types of beans contain high quantities of fiber in them. Along with fiber they also provide you with vitamins, proteins and minerals. It is good to introduce beans in ones diet as they would provide good quantity of fiber to your body. Different types of beans provide different quantities of fiber ranging from 9 gm from one cup of Fava beans to 19 gm from one cup of Navy beans and White beans. This fiber content is received after the beans are cooked and consumed. You can consume beans through various dishes. Make soups with them or hot stews. You can use them in salads or consumed them with dips, as a snack. They can make great accompaniments with a main course meat dish. Beans are available in all vegetable markets in fresh form or dried form. Beans can be consumed by all age groups and would provide the same nutrition. Some people face problems due to intestinal gas and beans are known to increase this issue hence it would be advisable for such people to consume less quantities of beans.
Bran from grains
Bran from grains is another food category very rich in fiber. Bran from wheat, corn, rich and other grains can provide high amounts of fiber to your diet. Bran is available in powdered or flakes form and can be used in your daily breakfast. You can add some of your favorite bran to milk or while baking cookies. You can add it to your muffins while baking them or pancakes while cooking them. Bran from various grains provides fiber ranging from 6 gm from rice bran to 22 gm from corn bran. Depending on your recommended fiber intake you can buy the kind of bran you want. Bran from oats is known to reduce cholesterol in blood and hence is fit for people in the age group of 25 and above. It is also helpful for senior citizens who usually are known to face constipation issues. To introduce bran to your diet you can munch on a high fiber bran energy bar.
Whole grains
You must have consumed grains in almost all forms but whole grains are known to provide you with all the fiber one needs to stay fit. Whole grains mean the whole seed, including the bran, endosperm and germ. Whole grains like barley, oats, popcorn, millet, and brown rice provide various quantities of fiber and should be consumed as required. You can also consume foods made from whole grains like wheat flour, rye flour, crackers, spaghetti and bread. These foods would provide you with fiber ranging from 2 gm to 8 gm, depending on the quantity you eat. Whole grains are easily available in markets and you can either buy them in their original form or the various foods made from them. Foods made from whole grains can be consumed as side dishes, accompaniments with salads, snacks, desserts and as diet food as well. People of all age groups can consume it in different quantities to provide you the right quantity of fiber.
Berries
Who does not like gobbling up some colorful berries, which are fresh and refreshing? They are not only known to be great anti-oxidants but provide high quantities of fiber to your body as well. Berries along with them seeds provide higher quantities of fiber than any other fruits and hence they should be incorporated in your daily diet. Different types of berries are available in different seasons of the year and you should consume the seasonal as well as the year round available lot as well. The fiber content received from berries ranges from 3 gm from Strawberries to 10 gm from Elderberries. You can buy any variety like Raspberries, Blueberries and Gooseberries, etc and consumed them either raw or in dried form. Fresh berries are used in making desserts or dessert toppings. You can use them in salads, cereals or even bake them in a cake. You can make sauces from them use them over pancakes and muffins. Children enjoy jams and jellies made from berries and they should be encouraged to eat them.
Green vegetables
Family elders have always suggested you eat green vegetables; the reason behind it is that green vegetables are good source of fiber. This fiber is needed to keep a check on your weight and low your cholesterol. Leafy vegetables are known to provide beta carotene and loads of vitamins and minerals. There is a huge variety of green vegetables and the leafy ones which you can choose from on an everyday basis to incorporate in your diet. Turnip greens and Mustard greens can provide you with 5 gm of fiber while Spinach and Beet greens can provide 4 gm of fiber when used in your diet. Green leafy vegetables are disliked by many children and they can be used in the puree form to make breads and tortillas. People who like to keep the vegetables as it is, you can sauté them with garlic cloves, lemon or herbs and nuts and eat them with bread. You can use some salad greens to make salads and consume them raw.
Seeds and nuts
The various kinds of dried seeds and nuts are known to give you a high quantity of fiber. They also provide proteins, fats which are required by your body and Phytochemicals. You can get various kinds of nuts and seeds in the market which can be consumed like snacks and accompaniments. They make healthy snacks and can be eaten when you feel hungry in-between meal times. There are flavored seeds and nuts available which taste great. The unflavored ones can be used along with your daily cereal and milk or can be added to yogurt and consumed. You can make salads mixed with nuts and seeds and some really delicious desserts with crushed nuts. All age groups can eat them but should be eaten in moderate quantities.
Sweet peas
Sweet peas are a storehouse of fiber and a favorite among many. Peas can be consumed in raw and fresh form or dried or frozen form. Peas are usually available in the winter season and you can freeze them for months after winter gets over. However leading stores all over the world provide frozen peas which can be bought and used whenever you feel the need. You can boil them and use them as accompaniments in main course dishes or blend them and make soups out of it. You can bake casseroles with peas in them and mash them to make dips. Peas can provide fiber in quantities ranging from 5 gm from green peas to 16 gm from split cooked green peas. People who face problems due to intestinal gas should avoid eating large quantities of peas and should never consume them raw.
Brassica vegetables
Vegetables falling under this category are brussels sports, cauliflower, broccoli, cabbage, kale and red cabbage. These are known to reduce cancer cells and also have high fiber contents. These are vegetables which are consumed on a daily basis and can be made into some delicious meals. You can make stir fries, soups, casseroles and some crunchy salads with these vegetables. They are easy to digest and provide the right quantity of fiber. They provide fiber ranging from 3 gm from kale to 6 gm from brussels sprouts. All age groups can consume these vegetables in cooked form. The stock from these vegetables can be used to make some meat dishes and stews.
Fruits
Fruits are always recommended by doctors and they should be eaten on a daily basis. Apples, oranges, bananas, pears and prunes are all loaded with fiber and provide different quantities of fiber ranging from 2 gm to 8 gm. Along with fiber they also provide minerals and vitamins. You can eat them in fresh and raw form or dried form as well. Seasonal fruits should be consumed for an added advantage and dosage of fiber and they are helpful for the palette as well as per season. You can use fresh fruits in various desserts, snacks and cereal toppings, salads, juices, with yogurts and in lot many ways. They will always provide a healthy and stomach filling experience. You can eat them during breakfast, lunch or dinner and they will always be healthy. Children and adults all can consume them in fresh or dried form. Some people have allergies due to some fruits, these should be noted and such fruits should be avoided by these people.
Potato family
Potatoes are a staple diet for many countries all over the world and are consumed in various dishes and styles. They are loaded with fiber and hence are very nutritious. The potato family consists of Russet potato, sweet potato and the red potato. They provide fiber in quantities of 3-4 gm when eaten whole, skin and flesh. The skin is known to contain maximum fiber and whenever possible the skin should be eaten along with the potato. Potatoes are a much liked vegetable by all age groups and it taste delicious when cooked in various ways. Cooked potatoes can be used in soups, stews, salads, casseroles, as dips, in stir fries, as side dishes with various meat dishes. The famous baked potatoes are a dish which contains nothing but potatoes and can be a great source of fiber.
Squashes
Squashes are vegetables belonging to the gourd family and are known to have high quantities of fiber in them. The various types of squashes like Crookneck squash, Hubbard squash, Acorn squash, etc contain fiber ranging from 2 gm to 9 gm per cup. They are known to provide flavor, color and texture to dishes which are made using them. They provide minerals and vitamins along with fiber and hence are every nutritious. They can be cooked and used in soups and stews. They can be used in salads and side dishes and in casseroles. Olive oil can be used to fry them and can be used as accompaniments with meat dishes.