Most people understand that they need fibrous food, but not many people fully know which foods are rich in fiber and which are not. Fiber is naturally present in plants. Natural fiber that humans consume comes from fruits, seeds, and vegetables. In general, fiber will quickly pass through the intestine because it cannot be processed by the body.
Fiber is needed by the body to help digestion continue to function properly, reduce cholesterol levels, and reduce the risk of heart disease and diabetes. People who consume enough fiber are associated with a reduced risk of stroke, type 2 diabetes, colon cancer, and heart disease.
For those of you who are on a diet, eating foods rich in fiber is believed to be able to maintain ideal body weight because these foods make you feel full quickly and prevent constipation.
Women should consume at least 21-25 grams of fiber per day, while men are advised to consume 30-38 grams a day. The average child and teenager needs at least 15 grams of fiber every day. But how to estimate this number and realize it with food?
The illustration and table below are expected to help find out what are the recommended fibrous foods. Here are some sources of natural fiber.
Fresh fruits and vegetables
One medium apple contains two grams of fiber. Eating at least five servings of fresh vegetables and fruit a day can cover daily fiber needs. Apart from fresh fruit, dried fruit also offers good fiber content. For example, a cup of raisins can provide about 6-7 grams of fiber.
Whole grains
It can be found in pasta types or breads labeled whole grains. Prioritize this food product as a substitute for white bread.
Beans
About 200 grams of baked beans contain seven grams of fiber. Almonds contain more fiber than other types of beans.
Brown or red rice
White rice does not offer enough fiber.
Oats
Eating oat porridge in the morning as breakfast is a good habit. Oatmeal contains a lot of fiber which is good for the digestive system.
In more detail, here is a list of some foods and their fiber content.
Food name
|
Serving
|
Total Fiber (Gram)
|
Apples and Skins
|
1, medium size
|
4,4
|
Banana
|
1, medium size
|
3,1
|
Orange
|
1, medium size
|
3,1
|
Pears with skin
|
1, medium size
|
5,5
|
Instant Oatmeal
|
1 cup
|
3
|
Spaghetti with Whole Wheat
|
1 cup
|
6,3
|
Brown Rice
|
1 cup
|
3,5
|
Whole Wheat Bread
|
1 Leaf
|
1,9
|
Almond Nut
|
23 Grain
|
3,5
|
Carrot
|
1, medium size
|
1,7
|
Potatoes with the skin
|
1, small size
|
2,9
|
Boiled corn
|
1 cup
|
3,6
|
Steamed Broccoli/Stew
|
1 cup
|
5,1
|
In addition to knowing the ideal estimated fiber content, the following simple tips can help you meet your daily fiber needs.
- Avoid consuming the same type of food. Eating different types of food makes the need for fiber more likely to be fulfilled.
- As much as possible the consumption of fruit and some vegetables and the skin.
- Try replacing your snack with fresh fruit or nuts without added salt.
- When going to eat packaged food, check the fiber content listed on the food packaging nutrition label.
Although fiber is good for the body, consuming too much fiber together can cause the stomach to become bloated. Increased food consumption without an increase in water consumption can actually cause constipation to get worse. So try to balance your daily food intake to support a healthy digestive system.
