Increasing the fibers in your diet may not seem like something nice to most people. The fiber comes in the form of grains, fruits and vegetables. And if one or more of these foods tend to be difficult for you to enjoy or eat, it’s probably something you don’t give preference.
However, fiber is essential for a healthy diet as it keeps you fuller, provides regular bowel movements and can even help prevent certain diseases such as colorectal cancer. Unfortunately, only 5% of the American population consumes the recommended amount of fiber daily, according to the National Library of Medicine. Many people think they eat enough fiber than they really do. Many think that adding more fiber to their diet also means eating more boring foods.
There is good news, however. Fiber is found in many delicious foods that are easy to include in your diet. Let us explore more about the benefits of fiber and some of the best sources of fiber you can eat.
What is fiber and what are its benefits?
Dietary fiber – the kind your doctor wants you to consume – is a type of carbohydrate. Unlike many other carbs, it cannot be digested, but on the contrary it helps throughout the digestive process. It comes in two forms: soluble fiber (dissolved in water) and insoluble fiber (not distributed in water). Each helps your body in different ways, but it is important to note that both types of fibers have a variety of health benefits. Here are some of the best reasons to increase your fibers.
Reduces your risk of heart disease
According to the Mayo Clinic, soluble fiber is known to strengthen heart health. Medical experts attribute this to how fiber slows down digestion, reducing hunger and interference in bile acid production. This reduces the risk of developing diabetes – a major predictor of heart disease – and high cholesterol.
Lower chance of developing type 2 diabetes
Type 2 diabetes is a condition with a wide range of risk factors, and not everyone is just as at risk of developing it. But studies have shown that increasing your insoluble fibers can reduce the overall level of your risk. In particular, consuming high levels of fiber from whole grains such as brown rice, rye and oats has been associated with lower levels of diabetes risk.
Protects from certain types of cancer
Increasing your dietary fiber consumption can help you avoid some types of cancer. Although the effects vary based on other factors and specific cancer subtypes, soluble fibers are associated with a reduced risk of many types of colorectal cancer. And with the colorectal diagnosis of growing cancer in people younger than 50, it is important not to neglect the fiber in your diet. One study also showed that high fiber intake can even reduce the risk of breast cancer by up to 25%.
Supports digestive health
This is probably the benefit for which fiber is best known. Fiber helps to increase the size and weight of your excrement as well as soften them. This makes it easier to pass the bowel movements, which can contribute to the overall well -being and reduce the likelihood of developing conditions such as hemorrhoids or diverticular disease.
Extend your life
When you combine all these benefits, the net outcome is that a fiber -rich diet can improve your overall health and extend your life. One study showed that regular intake of dietary fibers, especially from grains, reduced the risk of death from a variety of causes by 24% to 56% in men and 34% in 59% in women.
Fiber -rich foods
According to USDA dietary guidelines for Americans, 14 grams for every 1,000 calories is the daily recommendation of dietary fibers. Women should target 25 grams of fiber daily and men 38 grams a day. If you are increasing the fiber, be sure to do it gradually and see how you feel before you add more. Now that we know the health benefits of fiber, let’s get into foods with the highest fiber content.
1. Seeds Chia
Chia seeds are small, black seeds with a jelly -like structure when mixed with juice. They are known among natural health affairs for their nutrient-rich profile, which includes calcium, magnesium, phosphorus, omega-3 fatty acids and, yes, fiber. Many people like them in smoothie, yogurt, cereal and oatmeal.
Grams fiber: 2 tablespoons of chia seeds come filled with 10 grams of fiber, which translates into a 34.4 grams of fiber per 100 grams of seeds.
2. Popcorn
You read it right, popcorn. But before running to the nearest theater and throwing a large bucket of butter, remember how you prepare your popcorn issues. If you want the biggest health benefits from this fiber -rich food, it is best to ventilate your kernels. If you need a little fragrance, try a light top of olive oil and salt.
Grams fiber: 3 glasses of flowering corn (not kernel) contain 3.5 grams of fiber, which equates 14.4 grams of fiber per 100 grams of popcorn.
3. Almond
Almonds are one of the best sources of fiber, as long as you do not have an allergy to tree nuts. They are extremely dense in nutrients, including healthy fats, magnesium, manganese and vitamin E. They are also loaded with fiber, making a powerful, healthy snack.
Grams fiber: 1 ounce almonds carries about 3.5 grams of fiber, for about 13.3 grams in every 100 grams of nuts.
4. Dark chocolate
This may be surprising, but health experts have been looking for the health benefits of dark chocolate for a long time. It turns out that it is not simply rich in antioxidants, but also an excellent source of fiber. Keep in mind, however, that you will not get the full benefits if you do not choose chocolate that is low in added sugar and at least 70% dark.
Grams fiber: A 1-ion piece of 70% to 85% cocoa has about 3.1 grams of fiber, reaching 10.9 grams of fiber per 100 grams of chocolate.
5. Oats
Oat is a popular morning choice for many people, and they come with powerful health benefits, including a variety of antioxidants, vitamins and minerals. Above all, however, they are filled with fiber and excellent digestion. In particular, oats contain a fiber called beta-glukan, which is shown to help control blood sugar and cholesterol. The steel -cut oats are higher in fiber as they are less processed than wrapped oats or fast oats.
Grams fiber: 1 cup of raw oats contains about 16.5 grams of fiber, which translates to 10.1 grams of fiber per 100 grams of oats.
6. Separate peas
Separate peas are full of nutrients and rich in protein and fiber. They are best known to make a brilliant soup, but they are also useful for a brittle snack or cooked in the sauce for a casserole or gravy.
Grams fiber: 1 cup separate boiled peas contains about 16 grams of fiber, or about 8.3 grams of fiber per 100 grams of separate peas.
7. The lenses
Like separate peas, lentils are part of the family of legumes. This means that they are similarly loaded with protein and fiber, as well as many other nutrients. They work well as a meat substitute in many dishes, and they are also a well -known ingredient in soups.
Grams fiber: 1 cup of boiled lentils contains about 13 to 15 grams of fiber, which is about 7.3 grams of fiber per 100 grams of lentils.
8. Qiqra
Chickpeas, also known as Garbanzo beans, are another member of the legume family (feeling a topic here?), Making them another excellent source of fiber and protein. They are one of the most diverse food options on this list. You can clean them to make humus, bake them and add them to a salad, or put them in a minestrone soup.
Grams fiber: 1 cup cooked qiqra has about 12 grams of fiber, which equates to about 7 grams of fiber per 100 grams of chickpeas.
9. Kidney beans
Yes, we are again in the family of legumes. Kidney beans are another good choice for a high fiber diet, and they are popular in beans, chilis or even pasta salads. A classic Italian soup, pasta and phagioli, also contains kidney beans.
Grams fiber: 1 cup of cooked kidney beans has about 12.2 grams of fiber, which translates to about 6.8 grams of fiber per 100 grams of beans.
10. Avocados
Avocados are one of the best things you can eat for healthy fats, but they are also surprisingly low in carbs and high fibers. Spread them in toast or as on top of sandwiches, or make old -fashioned guacamole for a delicious diving.
Grams fiber: 1 cup of raw avocado contains about 10 grams of fiber, giving about 6.7 grams of fiber per 100 grams of fruit.
11. Raspberry
Raspberries are one of the many fruits that offer all types of antioxidants and other nutrients. They are also distinguished as one of the most fiber -filled fruit options you can eat, and they are delicious. Join them with chia seeds into a home -made chia seed pudding for a very rich fiber treatment.
Grams fiber: 1 cup raspberry has about 8 grams of fiber, which is about 6.5 grams of fiber per 100 grams of berries.
12. Heart artichoke
Artichokes are a easily overlooked vegetable, and this is a shame because they are too rich in nutrients and dense fiber. They are also visible to their positive effects on cholesterol. Bake them to make an artichoke lift, cook them in a pizza, or just eat them straight.
Grams fiber: 1 cup cooked heart artichoke contains about 14 grams of fiber, which equates to about 5.4 grams of fiber per 100 grams of artichokes.
13. Brussels cabbage
Brussels cabbage has long had a bad rep with children. If you have never given serious test in adulthood, now, now may be time. They are rich in antioxidants, vitamin K and many other minerals. And they are excellent fiber sources.
Grams fiber: 1 cup of boiled cabbage of Brussels has about 4 grams of fiber, which equates to about 3.8 grams of fiber per 100 grams of cabbage.
14. Pear
If you are always leaning on apples for the fruits of your choice, you may want to change it and try pears for a fiber strengthening. Like apples, they are fragrant and rich in vitamin C and vitamin K. But pears also have a richer sweetness, with syrup than apples, especially when roasted. Slice them and throw them into a salad or eat them immediately from the essence. Regardless, you are taking a healthy dose of fiber.
Grams fiber: 1 medium pear contains about 5.5 grams of fiber, or about 3.1 grams of fiber per 100 grams of fruit.
15. Quinoa
Although it is actually a seed, Quinoa is classified as a whole grain. It has increased to popularity in recent years due to its role as a substitute for gluten -free wheat, as well as its nutrient -filled profile. With all its other attributes, it will certainly not surprise you to learn that Quinoa is also an excellent source of fiber.
Grams fiber: 1 cup cooked quinoa contains about 5 grams of fiber, which translates to about 2.8 grams of fiber per 100 grams of quinoa.