Practically many people are familiar that a healthy diet meal would often involved high fiber foods. This is essentially because fiber is good for digestion. Foods high in fiber are low in fats and calories which if not burned up by the body causes weight gain and obesity. Fibrous foods moreover, takes time for our bodies to digest which keeps us full longer and reduces our predilection to eat. On the other hand, insoluble fiber foods which are not processed in our digestive tract serves as stool binder that helps in our excretion of waste.

The number one source of fiber is plants especially fruits and vegetables. In the Philippines, the most common high fiber fruits included Bananas, pina (Pineapples), Papaya, buko (Coconut), pakwan (Watermelon) and citrus fruits (dalanghita, Calamansi, pomelo, etc), Avocado and durian.

Other fruits that fibrous that are commonly available in the Philippines include orange, orange, Strawberries, Apples, and Pears, among others. For vegetables, there are the Eggplant (Talong), Lady’s Finger (Okra), Bitter Melon (Ampalaya), String Bean (Sitaw), Squash (Kalabasa), Water Spinach (Kangkong), Jute (Saluyot), Winged Bean (Sigarilyas), Luffa (Patola), kamote tops, Chinese Cabbage (Pechay) and Malunggay.

Other important Filipino vegetables include Carrot, Cauliflower, Cabbage or Repolyo, Broccoli, Chicharo, and Lettuce etc. While these vegetables are healthy, it is advised that people should clean these vegetables very well by soaking them on water for at least 20 minutes before cooking or including them in the meal to get rid of the chemicals and pesticides that were sprayed on these vegetables.

Nuts and legumes are also high fiber Filipino foods. Under this heading would be peanuts and kasuy (cashew nuts), Pumpkin seeds (squash) and butong pakwan (water melon seeds). Finally, whole grains is another fibrous food source such as rice and corn. While these foods are rich in fiber, it is still important to control the servings for this food. Too much butong pakwan can result to too much salt intake which is also bad. Too much rice is also bad, especially because it can cause weight gain. Aside from eating healthy fibrous food, people should equally engage in exercise to effectively use up energy, which could otherwise be stored as fat if not effectively used.

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