In order to go about our daily activities with ease, our body needs enough fiber to digest and remove waste. Many of us are unaware or may not know the dangers of the lack of fiber in the foods we consume. One of the complications that can arise is hemorrhoids (wasir).
The effects of hemorrhoids (wasir) are often considered to be trivial and are considered harmless. Hemorrhoids are swollen veins in the lowest part of your rectum and anus. As a result, you will have difficulties pushing out waste from your body. Ideally, we need to remove our body waste once a day. If the discharge process is not smooth, of course, it will have a big impact on our daily activities.
Therefore we should consume foods that are high in fiber. There are so many foods that contain fiber. Here are a list of high fiber foods that you can simply get at your nearest supermarket.
1. Oatmeal
Oatmeal has beta glucan content, which is a special type of fiber. It has the effect of lowering cholesterol, and can also improve the function of the immune system. Oatmeal is a good mixture of soluble fiber and insoluble fiber. What is soluble fiber and insoluble fiber? Soluble fiber is a type of fiber that lowered blood cholesterol. And insoluble fiber can help maintain digestion to work smoothly.
2. Corn
Corn has high fiber content. According to health experts, there is 2 grams of fiber content in just half a cup of corn seeds. You can also add rice to cook together with your rice to give it a little more texture and flavour.
3. Red beans
The coating around red beans contains high fiber, as well as protein and iron.
4. Brown rice
There is a 3.5 gram fiber content in a cup of brown rice. A study at Harvard found that eating over five servings of white rice in one week increased the risk of type 2 diabetes by 17 percent. Unlike brown rice. You can minimize or lower the risk of type 2 diabetes by 11 percent by adding some brown rice portion per week.
5. Pears
Pears are a high source of nutrition and fiber. There is a fiber content of about 5.5 grams in a medium size pear.
6. Raspberry
Rasberry contains high nutrients and fiber. In about one cup, there is about a third of the daily fiber requirement. In addition, raspberries are also powerful antioxidants.
7. Avocado
Avocado is one of the highest fiber sources. 2 tablespoons of avocado contains about 2 grams of fiber and the whole fruit itself contains about 10 grams of fiber. Avocado is also an excellent source of unsaturated fats that can help lower cholesterol and reduce the risk of heart disease.
8. Broccoli
Broccoli is known in the world of health as a cancer prevention. However, in addition to preventing cancer, broccoli also contains high fiber content. 5.1 grams of fiber can be found in a cup of boiled broccoli.
9. Peas
In addition of being delicious, versatile, and inexpensive, peas are high fiber sources. One cup of peas contains a fiber content of about 16.3 grams. And a cup of frozen peas contain about 8.8 grams of fiber after cooking.
10. Almond nuts
Almond is an excellent source of fiber, a healthy source of fat, as well as a good source of protein. However, the amount of calories in almonds is relatively high. So eat in moderation. The recommended amount is about a quarter of a cup per serving. A quarter cup of almonds contains about 3 grams of fiber content and 170 calories.
11. Apple
A medium size apple contains a fiber content of about 4.4 grams. Be sure to always consume apples with its skin. Because, if you remove the skin then its fibers some useful phytochemicals will disappear.
Try including these natural high fiber foods generously in your diet, especially if you have problems with indigestion. These foods contain lots of fiber and are very good for our health. We know these tips will be useful to you so go get them now!
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