Which high fiber foods are low in calories but high in nutrients?

If you are not interested in:

  • why you need fiber,
  • the difference between soluble and insoluble fiber,
  • the five most important benefits of fiber or how much fiber you need,  you can go directly to our list soluble fiber fruits and vegetables that are low in calories.


Otherwise read on before we direct you there.


What is fiber?

high fiber vegetables


Dietary fiber is the indigestible portion of plant foods that is available in fruits, vegetables, whole grains and legumes.

It is also known as roughage or bulk.

Fiber is not a source of food energy because our bodies do not absorb it like it does carbohydrates, fats and proteins.

During the digestive process it passes through your stomach, small intestine and colon intact.

In the process it makes your colon healthy and promotes the regularity of your bowel movements.


Fiber is generally classified into two categories

Each type of fiber plays an important role in promoting your health

Fibers that don't dissolve in water are called insoluble fiber

Insoluble fiber is those fibers in plant cell walls that increases stool bulk and speed up the passage of food through our digestive system.


Fibers that do dissolve in water are known as soluble fiber

Insoluble fiber foods is therefore a very effective treatment for constipation. Whole-wheat bran, nuts and many vegetables are good sources of insoluble fiber.

Soluble fiber foods hold water and form a viscous gel during digestion.


The five most important benefits of high fiber foods

Benefit # 1 - Fiber rich foods regulates your bowel movements and relieves constipation

Various studies have shown that high fiber foods reduces your risk of high cholesterol,cardiovascular disease,hemorrhoids,some cancers,high blood sugar and diabetes.

High fiber foods increases the weight and size of your stool and softens it.

A bulky stool is easier to pass, and decreases your chance of constipation.

If you have loose, watery stools, foods high in fiber may also help to solidify the stool because it absorbs water and adds bulk to the stool.


Benefit # 2 - Fiber rich foods optimizes your intestinal environment

A high fiber diet may lower your risk of developing hemorrhoids, and diverticular disease.

Diverticular disease is a condition in which small pouches, develop in the wall of the colon.

In some people, these diverticula become inflamed or infected and as a result cause serious pain, diarrhea and constipation.

Benefit # 3 - Fiber rich foods lowers your blood cholesterol levels

Soluble fiber foods may help lower total blood cholesterol levels by binding with fatty acids in your digestive system.

The result is that it reduces the LDL or "bad" cholesterol levels in your blood.

Benefit # 4 - Fiber rich foods controls your blood sugar levels

Juicing recipes that include foods high in fiber provides you with a great source of soluble fiber.

When you start juicing for health it is these soluble fiber foods that has been shown to lower cholesterol levels.

Foods high in fiber can slow the rate at which your body absorbs glucose following a meal.

The result is that it plays an important role in the prevention and treatment of type 2 diabetes.

Rapid digestion leads to a quick release of glucose into the bloodstream. In order to cope with this, the body has to release large amounts of insulin into the bloodstream.

This can make a person more likely to develop diabetes, high cholesterol, gallstones and kidney stones.

Benefit # 5 - Foods high in fiber facilitates weight loss

A high fiber diet tends to reduce your appetite by making a meal feel larger because of the bulk that is created in the intestines as it absorbs water.

A high fiber diet plan that includes delicious juicing recipes will mean you will be cutting down on many calories and never feel deprived.


How much fiber do we need?

The average person consumes 10-14 grams of dietary fiber a day. The National Academy of Sciences' Institute of Medicine gives the following daily recommendations for adults:

  • Men aged 50 and younger - 38 grams
  • Men aged 51 and older 30 grams
  • Women aged 50 and younger - 25 grams
  • Women aged 51 and older 21 grams



What are the best high fiber foods?

list of hih fiber foods

A list of high fiber foods can be compiled in various ways.

We have compiled a list of high fiber foods ranked in terms of a Nutrient Density index.

Nutrient dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories.

These benefits are very important if you want to start juicing for weight loss.



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