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35) Pureed Pumpkin
Pumpkin is similar to wintery squash, as reviewed above, and it also has much fiber. But instead of being a winter fruit, it is more common to have it around fall. Nowadays, it is possible to have pumpkin available in your market all year, and you can eat it as whole fruit or in a puree.
You will get around 3.6 grams of fiber per ½ a cup of pureed pumpkin. Thus, it is not only delicious but also great for your gastrointestinal tract. There are many canned pumpkins in the market, and they are convenient foods if you don’t have much time.
Conclusion
Even if your body can’t absorb dietary fiber, it is essential to your diet. Your organism won’t use it directly unless intestinal bacteria break it down and leave some nutrients behind. Still, both soluble and insoluble fiber has many benefits to your gastrointestinal tract, especially if you suffer from gastrointestinal symptoms.
Besides the gastrointestinal benefits, you will also slow down the absorption of sugar and control blood sugar. Some types
As you can see in this article, beans are on top of high-fiber foods, and we couldn’t stop talking about them in different varieties. After beans, you can also have a variety of vegetables, and some fruits will also preserve fiber as long as you leave the peel intact or try to eat the fleshy part along with the juice.
Meeting your daily dietary fiber requirement won’t be difficult if you add these foods to your diet. All you need is to develop good recipe ideas or make an internet search if you’re not very creative.
References
Anderson, J. W., & Bridges, S. R. (1988). Dietary fiber content of selected foods. The American journal of clinical nutrition, 47(3), 440-447.
Mudgil, D., & Barak, S. (2013). Composition, properties and health benefits of indigestible carbohydrate polymers as dietary fiber: A review. International journal of biological macromolecules, 61, 1-6.
Vincente, A. R., Manganaris, G. A., Ortiz, C. M., Sozzi, G. O., & Crisosto, C. H. (2014). Nutritional quality of fruits and vegetables. In Postharvest handling (pp. 69-122). Academic press.
Rinninella, E., Cintoni, M., Raoul, P., Lopetuso, L. R., Scaldaferri, F., Pulcini, G., … & Mele, M. C. (2019). Food components and dietary habits: keys for a healthy gut microbiota composition. Nutrients, 11(10), 2393.
Vilcanqui-Pérez, F., & Vílchez-Perales, C. (2017). Fibra dietaria: nuevas definiciones, propiedades funcionales y beneficios para la salud. Revisión. Archivos Latinoamericanos de Nutrición, 67(2), 146-156.
