Foods high in dietary fiber
Burke starts by explaining the benefits of a high fiber diet and there are many. He includes numbers so that you can do the calculations and meet your daily needs.
There are a number of ways in which high amounts of fiber benefit the human body; these benefits are listed as follows:
Benefits of undertaking a high fiber diet
It helps us maintain regular bowel movements - so is an excellent dietary addition to those who suffer from constipation or any resulting hemorrhoids.
Promotes normal cholesterol levels - a high fiber diet will aid those who are at risk from heart disease. Thatís probably why you see characters in TV dramas, which have heart scares, being force fed high fiber breakfast cereals in place of their normal diet of eggs, sausage and bacon.
Maintains blood sugar levels Ė Which is good news for people with diabetes, although eating lots and lots of fiber wonít cure the diabetes it can help reduce episodes of very low or very high blood sugar levels.
Other reported benefits
In addition to the aforementioned benefits modern research suggests that a high fiber diet can possibly have a role to play in combating the following health problems.
Irritable bowel syndrome
The recommended daily allowance for fiber should be at least 25g therefore a high fiber diet would constitute in consuming at least 30 g worth of fiber.
Iíve prepared a top five list of high fiber food along with their calorific values, amount of fiber they contain per 100g, and the recommended daily fiber intake they fulfill Ė written as a percentage - and brief explanation of the other health benefits which these individual foods have attached to them.
1. Lentils - 100 kcal, 21.9g fiber, 87.64% RDA
As well as containing a high level of fiber, lentils are packed full of protein too, no less than 26g of the stuff! In addition if youíre looking for a food with high levels of vitamin B1, look no further these little beauties contain 67% RDA per 100g, which is good news for people who like the add cigarette and glass of beer as it helps to increase mental awareness and can boost energy levels.
2. Lima/butter beans - 75 kcal, 19.74g fiber, 78.9% RDA
For those suffering with high blood pressure these are great, due to the combination of high potassium and low sodium which is contained within them. Lima beans are a great source of protein, iron, copper and manganese too; which means that they are an ideal alternative to meat for vegetarians.
3. Barley - 386 kcal, 19.45g fiber, 77.8% RDA
Barley contains a good source of, both soluble and insoluble fiber which means they meet our nutritional needs better than, say, food that contains high level of one and not the other. In addition barley contains good levels of folic acid - which is beneficial to pregnant and breastfeeding women, young children and the elderly - and vitamin E, which acts as a terrific antioxidant and can help those who suffer from heart disease, poor circulation and skin disorders.
4. Split peas - 226 kcal, 15.27g fiber, 63.2% RDA
Split peas should be part of any healthy diet as they contain roughly 35% RDA of iron, per 100g, 56% of vitamin B1, 36% of vitamin B5, and 71 % of vitamin B9, as well as 25g of protein, which means they are an excellent food to consume if you are suffering from stress and if you need to boost your energy.
5. Black beans - 182 kcal, 11.97g fiber, 47.84% RDA
Black beans are known to be an extremely good antioxidant, so anybody undertaking a detox plan should look no further than these if you are looking for foods to add to your new regime.
While Iím here I might as well give you 20 more high fiber foods which will benefit any high fiber diet. Here goes!!
6. Pinto beans - 141 kcal, 8.83g fiber, 35.28% RDA
7. Chickpeas - 188 kcal, 8.72g, fiber, 34.86% RDA
8. Corn - 307 kcal, 8.28g fiber, 33.125% RDA
9. Peas - 60 kcal, 8g fiber, 33% RDA
10. Navy beans -181 kcal, 8.16g fiber, 32.62% RDA
11. Turnip greens - 43 kcal, 7.56g fiber, 30.3% RDA
12. Kidney beans - 100 kcal, 6.8g fiber, 27.8% RDA
13. Raspberries - 24 kcal, 6.62g fiber, 26.72% RDA
14. Broccoli - 25 kcal, 6.6g fiber, 26.2% RDA
15. Soybeans - 140 kcal, 6.19g fiber, 24.78% RDA
16. Green beans - 100 kcal, 6g fiber, 24 % RDA
17. Swiss chard - 53 kcal, 5.52g fiber, 22.05% RDA
18. Spinach - 30 kcal, 5.18g fiber, 20.76% RDA
19. Cranberries - 58 kcal, 4.92g fiber, 19.76% RDA
20. Oats - 160 kcal, 4.38g fiber, 17.49% RDA
21. Fennel - 43 kcal, 4.32g fiber, 17.28% RDA
22. Cauliflower - 20 kcal, 4.19g fiber, 16.75% RDA
23. Celery - 12 kcal, 1.67g fiber, 14.74% RDA
24. Sprouts -25 kcal, 3.65g fiber, 14.58% RDA
25. Figs - 74 kcal, 3.26g fiber, 13.16% RDA
For those of you who like to count calories but want to maintain your high fiber dietary goals then Lima beans, lentils, green peas, turnip greens, raspberries and broccoli are worth introducing unto your diet, as they all contain less than 100 calories per 100g consumed.
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