Fiber chart in foods

A high-fiber diet may also help reduce the risk of overweight, obesity, metabolic cardiovascular disease, and diabetes. Below is a chart of fiber in foods. Some fiber is found in some common foods. When you buy packaged foods, check the nutrition facts labels to see how much fiber they contain.
Why do nutritionists or doctors always encourage people to include more fiber in their diet? The answer is simple: Fiber - along with adequate water intake - moves quickly and relatively easily through our digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of obesity, heart disease, and diabetes. Women should try to eat at least 21-25 grams of fiber per day, while men should eat 30-38 grams a day.
Below are some of the fiber found in some common foods. When buying packaged foods, check the Nutrition Facts label for fiber content. It may vary between brands.

Eating 2 to 3 types of fruit a day can increase your intake of high-fiber foods and help you feel fuller for longer. All fruits contain different phytonutrients, so try to eat a variety of different colored fruits every day!

These are just a few of the popular vegetables that are high-fiber food choices. Eating a full range of non-starchy vegetables is a great lifestyle solution, if you also want to lose weight!

These are just a few healthy grains that are high in fiber. There are many things that will make us feel full and even satiated for hours. Remember that 1/2 cup is a serving of most grains. One bagel can be 5 servings of cereal.

Legumes are a great substitute for meat in our meals, as they contain protein and fiber. Add them to chili, soups or as a topping for vegetable salads. Try different varieties and different cultural recipes. Lentils and beans are delicious when paired with wonderful spices like cumin, curry and ginger. The servings of nuts should be small, due to their high fat content. Count out 20 to 25 almonds or 10 to 12 walnuts for a planned snack. They are healthy, but high in calories. If they are foods that excite you, ignore them.
High fiber food choices are a great addition to our healthy eating plan. Don't follow low-carb diets that say you have to give up carbohydrates to lose weight. It's important to avoid portion distortions and choose healthy fibres, over processed, refined varieties! Increasing fiber in the diet is a healthy eating habit that each of us needs to adopt!
If you have any questions related to the topic of nutrition for the body that need advice from a doctor, you can leave your question in the ASK VINMEC DOCTOR section directly on the hospital website. Your question will be sent to the doctor and you will receive a consultation as soon as possible!

Reference sources: mayoclinic.org, healthy-diet-habits.com