Many people eat simply because they are hungry. In fact, it is far more important to eat for the nutrition in foods, especially the high-fiber foods (makanan tinggi serat) good for the digestive system that can prevent lots of different types of cancer. Let’s take a look at some of them.
Green vegetables like spinach, kale and arugula are called superfoods because of their proven benefits for fighting against chronic illnesses. The vitamins and antioxidants in these veggies can improve the immunity against the infection caused by the free radicals. Cook them without damaging the nutrition by stir-frying or steaming them.
Besides a high content of protein, a cup of beans also contains 14 grams of fiber, fulfilling the body’s need for fiber without any content of saturated fat. Red and green beans can be added to various menu items, from salad, soup to delicious desserts.
Corn is a delicious ingredient that can replace rice as a source of carb. The high content of fiber in corn can help to reduce cholesterol and colon cancer risk. Also, corn contains beta-kryptoxanthin that can reduce the risk of lung cancer.
Whole grains, including oats, are popular among people who follow a healthy lifestyle. The high content of fiber can help weight loss and minimize the cholesterol level. Besides, the antioxidant in oats can help to fight the infections caused by the free radicals, a common trigger of cancer.
An apple a day keeps the doctor away. This also works on cancer. According to prevention.com, consuming an apple a day can reduce various types of cancer that can form in the mouth, digestive system, ovary and prostate. So it’s not surprising that apple fruit, which is rich in vitamins, fiber and antioxidants, is claimed one of the inexpensive, easy to find superfoods.
It’s red color and sweet-sour taste makes this fruit one of the most favorite ingredients for foods and drinks. Besides being rich in vitamin C and fiber, guava is a great source of flavonoid. This compound is great for combating allergies, viruses, inflammation and cancer. Let’s drink guava juice.
Don’t underestimate this fruit, even though it is cheap and easy to find at the local markets. Usually, people consume papaya to keep the digestive system healthy. However, the content of fiber and antioxidants in papaya can also combat the cancer cells and improve immunity. Always serve this fruit as a healthy, fresh snack the table.
These high-fiber foods are great for keeping your digestive system healthy and helping to reduce cancer risk. So don’t wait. Add them in your daily menu, from now!
If you want to check the Dietary Guide for Indonesians, you can check it here. The guide is prepared based from the facts by the Indonesian Danone Institute Foundation, Jakarta, Indonesia and Southeast Asian Ministers of Education Organization (SEAMEO) Regional Center for Food and Nutrition (RECFON), University of Indonesia, Jakarta, Indonesia.
So, do you have your own list of high-fibre foods (makanan tinggi serat)? Share it with us today.