Eating fiber-rich foods is one of the best things you can do for your overall health. Fibre promotes regularity, aids digestion, helps maintain a healthy weight, lowers cholesterol and blood sugar levels, and more....CONTINUE READING
The Dietary Guidelines for Americans recommend eating 25–38 grams of fibre per day; however, the average American only gets about 15 grams. To increase your fibre intake, make sure to incorporate high-fiber foods from this list of 15 into your diet.
1. Avocados
Avocados are a superfood that contains nearly 10 grams of fiber in one medium fruit. They contain soluble and insoluble fiber which both offer health benefits.
The healthy fats in avocados also help your body absorb fat-soluble vitamins A, D, E and K. Add avocado slices to sandwiches, tacos, salads, or eat half an avocado sprinkled with salt and pepper for a quick snack.15 Best High Fiber Foods You Should Eat.
2. Raspberries
One cup of raspberries provides 8 grams of fiber. Raspberries also contain antioxidants such as anthocyanins which give them their red color. The fiber and antioxidants in raspberries help fight inflammation, lower cholesterol, and regulate blood sugar. Enjoy raspberries plain or mixed into yogurt, oatmeal, salads or desserts.
3. Split Peas
Split peas are often overlooked but an excellent high fiber food. One cooked cup contains 16 grams of fiber. Peas are packed with plant-based protein and various vitamins and minerals. Split peas can be made into soups, added to rice dishes, made into veggie burgers and more.
4. Chia Seeds
These tiny seeds pack nearly 10 grams of fiber per ounce. They are also loaded with protein, omega-3 fatty acids and various micronutrients. Chia seeds form a gel-like substance when mixed with liquid, aiding digestion. Sprinkle them on cereal, yogurt, oatmeal or smoothies.14 Best Award-Winning Chef
5. Artichokes
Artichokes are unique vegetables that are especially high in fiber. One medium artichoke contains 7 grams. Artichokes contain inulin, a prebiotic fiber that feeds the good bacteria in your gut. Enjoy artichokes steamed or boiled, then peel off the leaves and scrape off the tasty flesh with your teeth.
6. Figs
Dried and fresh figs both provide an exceptional amount of fiber, with one medium or dried fig containing nearly 5 grams. Figs also contain lots of antioxidants and potassium. Add figs to yogurt, cottage cheese, oatmeal, or salads for natural sweetness and a fiber boost.15 Best Countries for Life Sciences Research
7. Popcorn
Air-popped popcorn provides nearly 4 grams of fiber per 3 cups. Avoid pre-packaged popcorn laden with fat, salt, and artificial flavors. Pop your own kernels in coconut oil for a healthy high-fiber snack. Sprinkle nutritional yeast on top for cheesy popcorn.
8. Almonds
Almonds and other tree nuts provide plentiful fiber with about 4 grams per ounce. They’re also packed with protein, calcium, antioxidants, and healthy fats. Keep a bag of raw almonds on hand for snacking or add sliced almonds to oatmeal, yogurt, and salads.105 Good Morning My Love Messages
9. Pears
Pears are often recommended for their high fiber content. One medium pear has about 6 grams of fiber. They are also an excellent source of vitamin C and copper. Enjoy pears raw or baked into desserts to get even more of their gut-healthy fiber.200 Romantic Message for Her
10. Coconut
Coconut meat contains an impressive 7 grams of fiber per cup. Coconut water, milk, oil, and flour also provide fiber. Coconut is rich in manganese and contains medium-chain triglycerides, a beneficial type of fat. Add unsweetened coconut to smoothies, yogurt, oatmeal, and energy balls.
11. Black Beans
All beans are high in fiber, but black beans top the list. One cooked cup of black beans contains a whopping 15 grams. Beans benefit digestive health and the high amount of soluble fiber can lower “bad” LDL cholesterol. Enjoy black beans in veggie burgers, taco salad, soups, and Mexican entrees.
12. Chickpeas
Also known as garbanzo beans, chickpeas provide over 12 grams of fiber per cooked cup. They are also packed with protein and make an excellent meat substitute. Enjoy chickpeas roasted for a crispy snack or blend them into hummus or vegetarian dishes.NYSC Portal
13. Lentils
Lentils provide over 15 grams of fiber per cooked cup and plenty of folate, iron, potassium, and protein without any cholesterol. Utilize brown, red, yellow, or green lentils in soups, stews, curries, salads, casseroles, and more.
14. Oatmeal
A bowl of oatmeal provides 4 grams of fiber, especially when made with steel-cut or old-fashioned oats. Oats contain beta-glucan fiber which lowers cholesterol levels. Cook oatmeal with almond milk and top with fruit, nuts, seeds, or nut butter.
15. Edamame
Edamame are immature soybeans that contain a whopping 8 grams of fiber per half-cup. They also provide plant-based protein, iron, and phytochemicals that act as antioxidants. Edamame makes a healthy appetizer, side dish, or snack straight out of the pod.JAMB Portal
Conclusion
Boosting your daily fiber intake provides tons of valuable health benefits. Focus on getting fiber from whole food plant sources like the 15 listed above versus processed foods with added fiber.
Eat a variety of high-fiber foods to take advantage of the unique benefits each provides, from promoting regularity and increased satiety to controlling cholesterol and blood sugar levels. With so many delicious options, getting 25-38 grams of daily fiber is an easy and tasty endeavor..<<CONTINUE READING>>
