Foods Rich in Dietary Fiber: Deficiency, Natural Treatment

Dietary Fiber is an essential nutrient for our body as it helps in improving and maintaining various functioning of our body. Dietary Fiber is generally very useful in maintaining the cholesterol and blood sugar level in our body and it also helps in improving the metabolism of our body.

It is generally advised to consume 25 to 38 grams of dietary fiber per day for an adult to fulfill the daily requirement of the body. You can exceed or reduce the amount of dietary fiber taken by your body based on your requirements and add the foods rich in dietary fiber to your daily diet after reading this article.

What is Dietary Fiber?

Dietary Fiber is plant based carbohydrates which do not contain any sugar or starch in them. Dietary Fiber is generally distinguished in two types that are Soluble Fiber and Insoluble Fiber.

Soluble Fiber dissolves in water and thus helps in maintaining and lowering the cholesterol levels and blood sugar levels in our body. Insoluble Fiber does not dissolve in water and it promotes the bowel movement in our body and thus improves the metabolism of our body. Inadequate amount of dietary fiber in your diet can cause you several bowel related disorders such as constipation, gas, bloating and other stomach disorders.

Importance of Dietary Fiber:

• Helps in maintaining the Cholesterol levels in the body – Dietary Fiber dissolve in water to form gel like substance in the body which helps in maintaining and lowering the cholesterol levels and thus it helps in preventing various cardiovascular diseases such as stroke and Heart attack.
• Boosts the Metabolism of our Body – Dietary Fiber is also very helpful in improving the metabolism of our body as it promotes the movement in our digestive system and thus it is also helpful in preventing various gastrointestinal disorders and improves bowel health.
• Prevents Diabetes – Dietary Fibers is also helpful in maintaining and lowering the blood sugar levels of our body and helps in the absorption of sugar and thus it is very helpful in preventing diabetes.
• Helps in losing weight – Dietary Fibers improves the metabolism of our body which improves the absorption of nutrients and thus dietary fiber is helpful in managing the weight of the body and helps in losing the weight.

Top 10 Dietary Fiber Foods:

• Peas – Peas are some of the most commonly eaten vegan sources which are rich in Dietary Fiber. 100 grams of Green Peas can provide you about 5 grams of dietary fiber. About 760 grams of Peas can fulfill your daily requirements of Dietary Fiber.
  
• Broccoli – Broccoli is one of the highly nutritious, rich green vegetable sources of Dietary Fiber. You can eat it raw in salads or cooked. 100 grams of broccoli can provide you about 3 grams of dietary fiber. About 1266 grams of Broccoli can fulfill your daily requirements of Dietary Fiber.
  
• Bananas – Bananas are also one of the commonly eaten, rich fruit sources of dietary fiber and roughage. 100 grams of bananas contains about 2.6 grams of dietary fiber. About 1460 grams of Bananas can fulfill your daily requirements of Dietary Fiber.
  
• Oranges – Oranges are also highly nutritious and commonly consumed sources of Vitamin C and Dietary Fiber. 100 grams of Oranges can provide you about 2.4 grams of dietary fiber. About 1585 grams of Oranges can fulfill your daily requirements of Dietary Fiber.
  
• Sweet Potatoes – Sweet Potatoes are one of the richest and highly nutritious vegan sources of Dietary Fiber and other carbohydrates. 100 grams of sweet potatoes can provide you about 3 grams of Dietary Fiber. About 1266 grams of Sweet Potatoes can fulfill your daily requirements of Dietary Fiber.
  
• Chia Seeds – Chia Seeds are highly rich sources of Dietary Fibers and other nutrients such as antioxidants and fatty acids. 100 grams of Chia Seeds can provide you a highly rich 34 grams of Dietary Fiber. About 112 grams of Chia Seeds can fulfill your daily requirements of Dietary Fiber.
  
• Avocado – Avocado is also a highly rich fruit source of Dietary Fiber and Fats. 1 large Avocado (200 grams) can provide you about 14 grams of Dietary Fiber. About 542 grams of Avocado can fulfill your daily requirements of Dietary Fiber.
  
• Almonds – Almonds are great nut snack sources of Dietary Fiber. 100 grams of Almonds can provide you about 11.2 grams of Dietary Fiber. About 340 grams of Almonds can fulfill your daily requirements of Dietary Fiber.
  
• Apples – Apples are also highly nutritious and commonly consumed fruit sources of Dietary Fiber. 100 grams of Apples can provide you about 2.4 grams of Dietary Fiber. About 1585 grams of Apples can fulfill your daily requirements of Dietary Fiber.
  
• Popcorn – Popcorn is highly rich source of Dietary Fiber and other nutrients. 100 grams of Popcorn can provide you about 13 grams of Dietary Fiber. About 292 grams of Popcorn can fulfill you daily requirements of Dietary Fiber.
  

All the foods mentioned above are easily available, healthy and are great sources of Dietary Fiber. Dietary Fiber is essential for our body as it is required for as it maintains the cholesterol and blood sugar level of our body and it is also helpful in improving the metabolism of our body. Please maintain a certain amount of Dietary Fiber in your body for good health and better lifestyle.