7 Foods High in Fiber That You Should Eat Every Day
We all know we need fiber, yet despite the abundance of high-fiber foods available, the majority of people still lack it. Is your fiber intake adequate?
The average American is thought to only take roughly half of the daily required amount of dietary fiber due to the deficient Western diet of today. High-fiber meals may support a healthy digestive system and protect against cancer, heart disease, diverticulosis, kidney stones, PMS, and obesity, so this is a significant thing.
Due to this, it is crucial to consume a diet high in fiber-rich foods. One such diet that places a lot of emphasis on fibrous foods is the macrobiotic diet.
How do you ensure that you’re getting enough fiber and what meals are high in fiber? The whole list of high-fiber foods is provided further down, along with some simple suggestions for incorporating these items into your regular diet.
These nutritious fiber-rich foods provide you the feeling of being full, support your digestive system, and make it much simpler to reach your weight loss objectives.
The typical American does not consume enough fiber, one of the most crucial nutrients, as a result of the highly refined, modern American diet. You’ll have energy dips, struggle to lose weight, and have a higher chance of developing diabetes and other metabolic problems if you don’t consume a constant amount of healthful, soluble and insoluble high-fiber foods in your diet.
A form of carbohydrate called fiber is one that the body does not assimilate. It is naturally present in grains, legumes, fruits, and vegetables. Consuming enough dietary fiber is crucial for maintaining digestive health and avoiding conditions like constipation.
Soluble and insoluble fibers are the two different types. Both types are present in most foods, yet each has unique health advantages. For instance, soluble fiber helps to control blood glucose levels and raises satiety, which aids in the management of diabetes and obesity.
Between 25 to 38 grams of fiber are advised for people per day.
Lentils
It’s time to start eating lentils frequently if you don’t already. Moore cites the high fiber content of lentils. According to Sakimura, they are a great vegetarian source of protein and iron and provide a variety of vitamins and minerals. According to the USDA, 12 cup of cooked lentils contains about 7 g of fiber (or 25% of the DV), making them a healthy addition to burgers, stuffed peppers, and burritos.
Moore enjoys using lentils in salads, curries, and soups. Red lentils cook in approximately 15 minutes, making them ideal for a midweek curry, while green and brown lentils provide protein and fiber to soups, stews, or rice pilaf, according to Moore. They also cook faster than most other pulses, making them a fantastic option for beginners.
The numerous benefits of lentils are supported by research. For instance, a tiny study indicated that substituting lentils for some of the starchy side (such as rice) rather than eating the starchy side alone helped 48 individuals without diabetes lower their blood sugar levels.
Fiber and other more important elements can be found in lentils in good amounts. In addition to being high in potassium, fiber, folate, and plant compounds known as polyphenols, which have antioxidant action, lentils are also low in salt and saturated fat. A cooked lentil cup contains around 13.1 grams of fiber.
Broccoli
The amount of fiber in a cup of chopped broccoli is about 5 grams. By enhancing the beneficial gut flora, it maintains your gut and keeps it in a healthy, balanced state. Your skin’s quality and texture are also improved. This food’s anti-inflammatory qualities safeguard blood vessel linings and maintain heart health.
It keeps you full and aids in the development of lean muscle. Broccoli pairs well with other vegetables and can be baked or sautéed as part of a complete meal. You may also prepare broccoli soup, which is excellent for shedding pounds.
One of the veggies with the most nutrients and the best source of fiber is broccoli. With more than 5 grams per cup, it boasts the most fiber of most vegetables. In 100 grams of broccoli, there are 2.6 grams of fiber. It is one of the meals with the highest nutritional content in the world and a type of cruciferous vegetable. It contains significant amounts of other nutrients, including antioxidants and potent cancer-fighting elements including vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese.
Almonds
One of Swanner’s favorite crunchy lunchtime snacks is almonds. A 2018 metastudy found that eating almonds can lower LDL cholesterol (the “bad” cholesterol) while maintaining HDL cholesterol (the “good” cholesterol)[4]. Swanner advises adding slivered almonds to quinoa or brown rice to boost the nutritional value and texture of your meal. A big handful of 23 almonds, or one ounce, has 3.5 grams of fiber.
As long as you don’t have a tree nut allergy, almonds are among the finest sources of fiber. They include a lot of nutrients, such as good fats, magnesium, manganese, and vitamin E. They also include a ton of fiber, making them a potent and healthful snack.
Beans in lima
Let’s be real here. One of the most despised veggies is the lime. It’s likely because many of us spent our childhoods hiding frozen, cooked limes under lettuce leaves.
But people, we have some news. Bacon must be used for cooking limes! These starchy infants require assistance. Like this simple Texan recipe for bacon-topped lima beans, which brings out their creamy tenderness and seasoning them very well.
The beans and leeks are sautéed in bacon fat, boiled in chicken stock, and then puréed to create a naturally creamy soup in this leek and lima bean soup with bacon.
Because of how delicious these recipes make lima beans, we’re going to start referring to them as “butter beans,” as they were once known. We’re beginning to like butter beans because they provide 13.2 grams of fiber per cup!
Berries
Berries are a common source of dietary fiber and aid with intestinal health by encouraging the growth of beneficial microorganisms. Additionally, berries may shield against dementia and mental decline. Some of the most popular berries include blueberries, raspberries, strawberries, and blackberries. They can be included in oatmeal, Greek yogurt, and fruit salads.
Berries of all varieties dominate the fruit category in terms of fiber content and are also highly strong sources of vitamin C. Especially blackberries and raspberries will help you feel full. Berries can be used to desserts, smoothie bowls, stand-alone snacks, and even oatmeal. Use berries instead of jam to spread on your nut butter sandwich for a high-fiber post-workout dish.
Beans, black
The more beans you consume, the better they are for your heart. You already know how this silly nursery rhyme ends. Even so, black beans are another “musical fruit” you should consume more of since they contain the same disease-preventing anthocyanin antioxidants as dark berries like blues, in addition to their payload of fiber. When buying canned beans, search for manufacturers like Eden Organic that use BPA-free cans. BPA is a dangerous chemical linked to weight gain and heart problems.
Sweet Potatos
The simple sweet potato is one of a dietitian’s favorite foods due to its abundance of health advantages. They are a fantastic source of potassium, which helps control fluid balance, muscle contractions, and nerve signals, as well as vitamin A, which helps maintain healthy skin. Not to mention, it’s a fantastic high-fiber food for a healthy heart and one of the top 10 anti-inflammatory foods that some of the world’s oldest people in the Blue Zones eat on a regular basis.
Sweet potatoes are a wonderful accent to any cuisine, just like ordinary potatoes are. Each 100-gram serving contains 4.4 grams of dietary fiber, according to the USDA’s FoodData Central tool. Sweet potatoes are also a good source of magnesium and vitamin B6.