When you’re on a plant-based diet, you must know that vegan diet is inherently deficient in nutrients. And finding vegan sources for a specific nutrient can be hard. This is especially true when it comes to fiber!.
Fiber is integral to your diet because it helps keep your digestive system healthy and functioning correctly. It also helps with weight management, blood sugar regulation, and cholesterol levels.
This guide will look at different sources of high fiber foods. We’ll also talk about how they can help improve your overall health and incorporate them into your daily routine without feeling like a chore. Let’s get started!
What Is Fiber?
You may be wondering: what is fiber, exactly? Well, let me tell you.
Fiber is a type of carbohydrate that can be used by your body to provide energy. It’s also vital to keep your digestive system healthy, your blood sugar levels steady, and your cholesterol in check.
Fiber is one of the primary nutrients that help us absorb water from food, making stools softer and easier to pass. Without enough fiber in your diet, your body won’t have enough healthy bacteria to break down food properly or absorb vitamins such as vitamins K and D.
Fiber also helps keep blood sugar levels steady by keeping insulin levels low and slowing down glucose absorption from the bloodstream into cells where it can be stored as energy (instead of being used immediately).
There are two types of fiber:
- Soluble fiber: This type of fiber dissolves in water, acts as a laxative, and binds with cholesterol in the digestive tract to help prevent its absorption. Examples include oat bran, psyllium husk, applesauce, and flaxseed meal.
- Insoluble fiber: This type of fiber does not dissolve in water; instead, it helps bulk up the food you eat and keeps you feeling full longer because it absorbs water from your digestive tract.
Examples include wheat bran and flax seeds (an excellent source of omega-3 fatty acids).
Role Of Fiber In the Body
Fiber is the most crucial nutrient for your body. The fiber found in plant foods is often called the “prebiotic” because it acts like food for your gut microbiota. Vegetables, fruits, whole grains, beans, and peas are high fiber plant based foods. Fiber helps with digestion and keeps you regular.
It also lowers cholesterol levels and reduces the risk of heart disease, diabetes, and some cancers. Fiber has been linked to weight loss by helping you feel full longer than carbs do. This can help you eat fewer overall calories and lose weight. It also improves blood sugar control by slowing down how quickly food passes through your digestive system.
How Much Fiber Is Required By the Body?
To keep your body healthy, you need to eat a lot of fiber.
The amount of fiber recommended for men and women are
38 grams per day for men aged 19-50,
30 grams per day for men aged 51 and over, and
25 grams per day for women aged 19-50 (pregnant and breastfeeding women have separate recommendations).
21 grams per day for women aged 51 and over
To meet these recommendations, you must eat various fruits, vegetables, whole grains, nuts, seeds, and legumes.
Health Benefits Of Eating Fiber
Fiber is one of those things that everyone seems to know about, but no one talks about. And there are a lot of misconceptions about fiber in our diet—which is why we’re here to tell you all the essential aspects of incorporating fiber into your diet.
Fiber can help you lose weight and keep it off. Research shows that people who eat a lot of fiber tend to have lower body weights than those who don’t have as much. Fiber also helps you feel fuller on fewer calories, so it’s easier to resist overeating.
Fiber helps your digestive system work more efficiently. It can help prevent constipation and diarrhea, which means less time spent suffering through uncomfortable symptoms. It also makes you feel more satiated after eating, so you won’t want to eat as much!
Fiber helps keep your body healthy by cleaning your colon and lowering cholesterol levels. Many people believe that vegans cannot high levels of cholesterol since they do not consume any animal products but the truth is vegans are prone to high cholesterol since vegan diet is deficient in many nutrients and deficiency in these nutrients can affect the cholesterol level of body so its important to include fiber-rich foods.
Other than lower cholesterol level you’ll also see improvements in your blood pressure and diabetes risk factors when you consume enough fiber-rich foods daily (like vegetables).
The Best Sources Of High Fiber Vegan Foods
The best food with high fiber for vegans is legumes. They’re low in fat and can be used as a substitute for meat. Here are some examples of legumes that have a high amount of dietary fiber:
Cooked Split Peas (117 kcal) contains 8.3 grams of fiber
Cooked Navy Beans (140 kcal) contains 10.5 grams of fiber
Cooked Lentils (115 kcal) contains 7.9 grams of fiber
Cooked Lima Beans (114 kcal) contains 7 grams of fiber
Cooked Green Peas (77 kcal) contains 5.5 grams of fiber
2. Whole Grains
Whole grains are the most popular vegan fiber foods available. They’re made up of the entire grain kernel—the bran, germ, and endosperm—so they’re high in nutrients like protein, B vitamins, iron, and magnesium.
Whole grains are also high in healthy fats (which can help lower cholesterol levels) and low in calories. Oats, brown rice, and quinoa are all great options. You can also try other whole grains like buckwheat or barley.
The next best source of fiber is fruit. Fruit contains a lot of fiber and antioxidants that help keep your body healthy. Like whole grains, fruit is high in protein and B vitamins but low in fat.
The fruit has high water content and is low in fat and cholesterol, so it’s a great choice if you’re trying to lose weight or watching your blood pressure. You’ll find that many fruits are high in fiber: apples, pears, bananas (oranges, too!), blueberries, grapes… you name it!
Vegetables are an excellent source of fiber and plenty of vitamins and minerals like potassium, beta-carotene, and vitamin C. It would be best if you aimed to eat at least two servings per day (in addition to other meals) to get enough fiber without any side effects on your digestion system.
Vegetables like broccoli rabe or butternut squash add bulk to any meal while being low in calories, making them an ideal choice for anyone trying to lose weight or maintain their current weight.
5. Nuts And Seeds
Nuts and seeds are other healthy choices when adding extra fiber into your diet—they’re also rich in protein! Walnuts, almonds, cashews, and sunflower seeds all make excellent choices when satisfying your hunger during long hours at work or school while still providing plenty of nutrition so you can feel good about yourself after eating them.
How To Consume Enough Fiber
Try these tips for getting more fiber into your diet:
Incorporate Vegetables For Every Meal – One of the easiest ways to increase fiber intake is to eat more vegetables. Vegetables are a great source of fiber and are packed full of vitamins and minerals. Eating vegetables with every meal is the best way to incorporate them into your diet.
Increase Salad intake – You should also include a salad at least once daily, and you can make your own salads from scratch! There are so many different types of salad that you can create—from traditional lettuce salads to fruit salads or a simple green pea salad and more.
Increase the intake of Seasonal Fruits – You should also try to eat one seasonal fruit every day; this will help you stay on top of your vitamin intake.
Add Chia Seeds and Flaxseeds in routine – Chia seeds are an excellent source of fiber, but they also add texture and flavor to any dish they’re added to. While preparing your favorite acia bowl ,oatmeal, yogurt, or smoothies you can sprinkle few seeds and get the benefits. Flax seeds contain omega-3 fatty acids that help promote heart health and keep your bowels moving regularly!
Fiber is a great way to feel healthy, stay healthy, and lose weight. It’s essential to maintaining a healthy diet and can help you avoid digestive issues and other possible problems that might arise from overeating processed food. Fiber helps you feel full longer, which is essential because it determines how many calories your body requires.
In conclusion, fiber is one of the most important things you can add to your diet for all the reasons discussed above. It’s something we should all be included in our daily diets!So if you want to look and feel great, get enough fiber in your diet!