The Benefits of Eating High-Fiber Fruits and Vegetables: The Importance of Fiber in the Body
The Role of Fiber
According to the National Fiber Council, few people consume enough fiber. For the average adult, thirty-two grams are recommended daily; on average, only ten or fifteen grams are consumed. Eating a diet rich in whole grains, as well as high-fiber fruits and vegetables would easily provide an adequate amount. A diet based on white-flour products and processed foods generally does not come close to providing enough cleansing, disease-preventing fiber.
Exactly what is the importance of fiber in the body? Why do we need it? Fiber, which is merely undigestible sugars and starches from plants, is essential to a healthy diet. Without enough of it, the body becomes prone to illness, the digestive tract, the colon in particular is compromised, and managing cholesterol, unnecessary weight gain, and blood sugar levels becomes impossible.
Fiber provides a sense of fullness, which prevents overeating. Its presence slows digestion, trapping fats and cholesterol to be eliminated, instead of absorbed into the bloodstream. Fiber also slows the absorption of sugars, helping to balance blood sugar levels. Creating a healthy, hydrated bulk for the stool, it promotes regularity and a healthy colon. Ultimately, a high-fiber diet promotes well-being and lowers the risk of chronic illnesses, such as diabetes, stroke, heart disease, and some cancers.
Fiber-Rich Fruits
All fruits supply some amount of fiber, so eating a variety will ensure a fairly adequate amount in the diet. Fruit is an excellent source of soluble dietary fiber. Soluble fiber dissolves in the body, forming a gel-like substance which helps to remove waste from the body. It is important to eat fresh fruits with the skin, as in many cases, the skin is a primary source of fiber.
- Raspberries — 8 grams for one cup
- Blueberries — 4 grams for one cup
- Strawberries — 3.8 grams for one cup
- Apple — 3 grams
- Pear — 4 grams
- Orange — 3 grams
- Banana — 3 grams
- Prunes — 6 grams for 1/2 cup
- Pineapple — 2 grams for 1 cup
Fiber-Rich Vegetables
Where fruits provide soluble fiber, vegetables are an ideal source of the other type of dietary fiber — insoluble fiber. Insoluble fiber helps to improve stool bulk and promote regularity. Again, it is important to eat a variety of vegetables with the skin on, both raw and cooked.
- Artichoke — 10.3 grams
- Sweet potato — 3 grams
- Broccoli — 2 grams for 1/2 cup cooked
- Peas — 8.8 grams for 1 cup cooked
- Corn — 4.2 grams for 1 cup cooked
- Brussels sprouts — 4.1 grams for 1 cup cooked
- Carrot — 1.7 grams
- Tomato — 1 gram
Healthy Eating
True healthy eating involves a variety of high-fiber fruits and vegetables, as well as whole grains, low-fat proteins, and plenty of fluids. The importance of fiber in the body is paramount, yet there is such a thing as too much. Excess, can make it more difficult for the body to absorb nutrients. Try to consume about 32 grams each day through natural foods, as part of a healthy, balanced diet.
Resources
Natural Fiber Council <nationalfibercouncil.org>.
“High-fiber foods.” (Mayo Clinic) <mayoclinic.com/health/high-fiber-foods/nu00582>.
Photo Credit
photo by: Sara Alfred (CC/flickr) <flickr.com/photos/saraalfred/3215217414>.
photo by: La Grande Farmers Market (CC/flickr) <flickr.com/photos/37884983@N03/4345844745>.