High-fiber foods are important, and it plays a major role in proper digestion. However, fiber leaves your stomach undigested, and leads to various health advantages in your colon. In addition, fiber feeds friendly intestinal bacteria.
Our enzymes cannot break fiber into the basic monomers of glucose. Therefore, as it passes through your body, it remains intact. When you are on a good nutritional diet such as keto diet or any other high protein diet you might be consuming a large amount of meat. If the meat remains for too long in your digestive tract, it can produce toxins that may have long-term negative health effects.
Therefore, it is very important to ensure that your digestive system moves food smoothly, and this can be done by consuming enough fiber every day.
What Makes Fiber Important?
Even if the fiber is considered nonessential, but in the overall diet, it still plays an important role. It is best known for its ability in regular bowel movement and timed release effect on the food you eat.
Fiber-rich foods slow down the speed of food being moved into the intestine from your stomach. By slowing the transfer of food into the small intestine, your body will be able to absorb maximum nutrients from the food you ingest.
Fiber also reduces blood sugar levels along with its digestive benefits. This will lead to a more progressive blood sugar release to reduce the possibility of unnecessary insulin spikes while you are on weight loss. They recommend daily intake for women 25 grams and men 38 grams. But most people eat almost half of the fiber, or 15-17 grams per day.
Fruits That is Rich in Fiber:
Avocado (6.7%), bananas (2.6%), oranges, apples (2.4%), mangoes, raspberries (6.5%), pears (3.1%), strawberries (2%), blueberries (2.4%), and blackberries (5.3%), blackcurrant (4.2%).
Vegetables That is Rich in Fiber:
Carrots (2.8%), beets (2.8%), broccoli (2.6%), artichoke (8.6%), brussels sprouts (2.6%), kale (3.6%), spinach (2.2%), and tomatoes (1.2%).
Beans & Legumes That are Rich in Fiber:
Lentils (7.9%), kidney beans (6.4%), split peas (8.3%), chickpeas (7.6%), black beans (8.7%), lima beans (5.3%), and baked beans (5.5%).
Quinoa (2.8%), oats (10.6%), popcorn (14.5%), and all whole grains are high in fiber.
Nuts and seeds high in fiber:
Almonds (12.5%), chia seeds (34.4%), coconut flour (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%), raisins seedless (3.7%), raisins seeded (7%).
Other foods such as sweet potatoes (2.5%), and dark chocolate (10.9%).
How Much Fiber a Day?
About 25-35 grams of your total carbohydrate intake should be fiber. However, some excellent fiber sources are fruits, vegetables, oat bran, beans, grains, and psyllium.
Review article: prebiotics in the gastrointestinal tract. Aliment Pharmacol Ther. 2006.