Fill Up On These 17 High Fiber Foods
You have probably been told that fiber is an important part of a healthy diet at one time or another. The USDA recommends that women consume about 25 grams of fiber a day, while men should consume about 38 grams of fiber a day.1 But do you know why it is healthy? (Any food you usually find in it?) If not, we are here to help you.
"Fiber is an indigestible component of carbohydrates that help detoxify and excrete cholesterol in our bodies, promote proper bowel function, slow down digestion, and support blood sugar levels," explains Abigail Rapaport, a registered New York City-based nutritionist.
There are two types of fiber: soluble and insoluble, and each plays a different, yet important, role in your body. Soluble fiber dissolves in water and can help lower cholesterol and blood sugar levels.2 Oatmeal, beans, nuts, and apples are all sources of soluble fiber. Insoluble fiber does not dissolve in water but helps digest food in your digestive system. Whole grains, carrots, cucumbers, brown rice, and vegetables are all sources of a healthy diet of insoluble fiber. Most foods actually contain both soluble and insoluble fiber, however. Keep scrolling to learn the best fiber foods.
01 Sweet
Sweet potatoes contain about three or four grams of fiber per 100 grams of serving. And they are full of vitamins, minerals, and antioxidants. Fry, smoke, or boil the potatoes to get a delicious and easy side that goes with other foods at any time of the day.
02 Chia seeds
One chia seed, about two teaspoons (or an ounce), is enough for ten grams of fiber. Chia seeds are also rich in protein, antioxidants, omega-3 fatty acids, calcium, magnesium, and other essential nutrients. With a little taste but a lot of texture, it is easy to sprinkle chia seeds in yogurt, toast, smoothies, and oatmeal, which is even better? Combine with your favorite milk to make chia seed dessert.
03 Oats
Oats are a high fiber diet, with about 10 grams of fiber per 100g. Part of what makes oats so healthy is that it contains a high amount of soluble fiber called beta glucan, which has been shown to lower cholesterol. Researchers believe that as this soluble substance travels through your digestive system, it dissolves in water, converting it into a gel-like gel that removes cholesterol from your body.3
Not sure how to prepare your oats? Oatmeal and oats at night are two healthy and simple breakfast options. If you feel the urge to excel, toss your favorite bread oats or muffin recipe to get extra fiber. Registered nutritionist Ritanne Duszak says that combining high-fiber foods, such as oats, raspberries, and chia seeds, can be a great way to meet daily fiber needs without causing stomach upset.
"By cooking oats in milk or water you will be adding a liquid that helps the fiber function properly and reduces intestinal stress," said Duszak.
04 Black Beans
“Beans and vegetables are an excellent source of fiber, and they are one of my favorites because they contain a lot of protein and iron,” says Diana Gariglio-Clelland, a registered nutritionist at Balance One Supplements. "Half a cup of black beans contains eight grams of fiber."
High in calories and high in fiber, beans are an excellent source of long-lasting fuel, explains Gabby Geerts, a registered nutritionist at Green Chef.
05 Udali
Some nutritious foods, lentils are high in protein and fiber, while also low in calories and fats: "This makes them a perfect sailing dish, which works in almost any recipe instead of meat on things like stews or tacos," says Geerts. , adding that unlike most beans, lentils do not need to be immersed, which makes them a great option if you need a quick and easy meal.
Lentil contains about 16 grams of fiber per cup.
06 Pinto Beans
When it comes to high-fiber foods, pinto beans and other legumes are high on the list of registered nutritionist Jill Nussinow. "Most people who eat beans will eat about one cup, which is about 15 grams of pinto beans," says Nussinow. "This is a soluble fiber that helps lower cholesterol and control blood sugar."
07 Divide Peas
Most people understand the other side when it comes to split pea soup, but split peas are actually very tasty, while they are affordable and full of essential nutrients such as B vitamins, folate, and thiamin. If you want a ton of fiber in a small pocket, split peas are exactly what you need, containing more than 20g of fiber per 100g.
08 Almonds
Says Gariglio-Clelland: “Almonds are a vital source of healthy food. Apart from the fiber, "They contain monounsaturated fats that are healthy for the heart and a good amount of saturated protein,".
Store almonds in your bag for eating on the go, or add them to salads, yogurts, and other small utensils. One half of almonds (about ¼ cups) contains about four grams of fiber.
09 Artichokes
Artichokes may not be the most commonly eaten vegetable out there, but they pack in plenty of fiber — about seven grams of fiber per 1/2 cup of artichoke hearts. There are many ways to enjoy artichokes, but they are most delicious when fried or steam and served with a dipping sauce.
10 Avocado
"Avocados are high in fiber but have creamy texture, which can be used as a substitute for cheese in sandwiches, salads, etc.," says Gariglio-Clelland. But that is not all. "Studies show that eating a lot of monounsaturated fats, such as avocado, may promote heart health," he said.
For one cup of avocado, you will get about 15 grams of fiber, while for serving (usually about 50 grams), there is about 3 or 4 grams of fiber.