5 types of essential fibers you need every day for optimal intestinal health

Although there are technically two main types of fiber, soluble and insoluble, thinking of fibers in terms of food groups can facilitate the construction of a balanced diet. These five types of fiber foods can help you pack more fibers daily and support overall health.

1. Fruit

All fruits have fibers, but some have more than others. Take those which contain both soluble and insoluble fibers, which means that they can be very useful for maintaining regular digestion.

This includes:

• Pears
• Banana
• Guava
• Berries
• Kiwi
• Apples

Regularly eating fruit with high fiber content is linked to several health benefits, such as better intestinal health, better weight management and a lower risk of heart disease, type 2 diabetes and certain types of cancer, especially colon cancer.

2. Vegetables

The vegetables are essential with regard to fibers and overall nutrition. While almost all vegetables contain fibers, opt for heavy strikers, like:

• Broccoli
• Carrots
• Green pea
• Leafy greens
• Brussels sprouts
• Artichoke

Fiber -rich vegetables do not only help digestion, they also support long -term health. In fact, the American Heart Association and the American Cancer Society recommend eating a lot of vegetables with fibers to reduce your risk of heart disease and cancer.

3. Legues

Eating legumes regularly can benefit your health in several ways. They can help reduce total cholesterol and LDL (or “bad”), manage blood sugar and reduce blood pressure. All of this has better heart and metabolic health and can reduce your risk of heart disease and type 2 diabetes.

Legumes are also filled with protein -based proteins, vitamins and minerals and antioxidants called polyphenols that can help protect your cells from free radical damage.

Legumes include:

• Lenses
• Kidney beans
• Black beans
• White beans
• Chickpeas
• Peas
• Soy products, like Edamame and Tofu

4. Nurs and seeds

Nuts and seeds are rich in protein -based protein and healthy fats, which are good for your heart and can help reduce your risk of chronic diseases such as diabetes and certain types of cancer.

The nuts are rich in fiber, especially insoluble fibers, which helps to get things done in your digestive system.

They include:

• Almonds
• Pistachios
• Nut
• Hazelnut

The seeds like chia, linen and sunflower seeds are small but powerful with regard to the fiber content. Certain seeds, such as Chia and Lin, also contain omega-3 fatty acids and antioxidants that support brain and heart health.

5. Grains

Another essential source of fiber. Although quinoa and buckwheat are not technically grains, they are often gathered and provide fiber profiles similar to those of fruits and vegetables, offering soluble and insoluble fibers.

Some grains are particularly rich in fiber, especially beta-glucan, a soluble fiber that helps improve cholesterol and blood sugar.

These include:

• Oats
• Barley
• Wheat
• Rye
• Quinoa
• Buckwheat

Whole grains help reduce the risk of heart disease, type 2 diabetes and certain cancers. These advantages come from whole grains by keeping their sound and germ, which are rich in fiber, antioxidants, vitamins and minerals. These parts, as well as most of their health benefits, are often eliminated in refined grains.