HIGH FIBER FOODS
The high fiber foods and how they can help keep you feeling full for longer.
The good sources of fibers from foods that you can include in your diet to make sure that you are getting enough.
Fiber is important for a healthy digestive system.
The most common way to consume more fiber is through the consumption of fruit and vegetables.
WHAT ARE DIETARY FIBERS
Dietary fibers are super important.
Dietary fibers are a type of carbohydrate found in the foods we eat.
Dietary fibers are not digested by us, but it provides many health benefits such as reducing cholesterol and blood sugar levels.
Vegetables, fruits, whole grains, and legumes are some of the best sources of dietary fiber because they usually contain both soluble and insoluble types.
BENEFITS OF EATING HIGH FIBER FOODS DAILY
- Eating high-fiber foods can help you maintain a healthy weight.
- Fiber makes it easier for your body to digest food and absorb nutrients from the food.
- High fiber diets may lower cholesterol levels, blood sugar levels, and risk of heart disease.
- High fiber foods help prevent constipation. Fiber is important for proper bowel function – it keeps your digestive system running smoothly.
- Eating high-fiber foods can help you feel fuller for longer.
- High-fiber foods are a great source of vitamins and minerals.
The American Heart Association Eating Plan suggests that totally dietary fiber intake should be 25-30gms a day for adults.
Whereas we eat only 15 gms a day on an average.
Check the article from ucsfhealth.org
So, how to increase the dietary fibers in our diet?
Eating fruits, vegetables, legumes, grains, nuts, and seeds automatically fill our bodies with more dietary fibers.
Start eating foods that naturally contain more dietary fibers than others.
1. DARK CHOCOLATES
Starting with the most delicious ones.
Dark chocolate has been proven to have health benefits.
It is said that eating a few bits of dark chocolate daily can improve your mood, reduce stress and even help with weight loss!
Choose dark chocolate with a higher percentage of cocoa. 70-90% cocoa content is ideal to gain its health benefits from.
100 gm of dark chocolate contains 11gm of fiber.
2. CHIA SEEDS
Chia seed is a nutrient-rich food that can be eaten raw or cooked.
Chia seeds contain the highest amount of dietary fibers per 100 gm than any other foods.
The benefits include increased energy, improved blood sugar levels, and weight management to name a few!
They contain high amounts of omega-3 fatty acids and fiber, which are all good for our health.
Chia seeds also have antioxidants that can help fight off diseases like cancer and heart disease.
100 gm of chia seeds contains 34.4 gms of fiber.
Avocados are not only delicious, but they’re also a great source of healthy fats.
The health benefits of avocado include lowering cholesterol and blood pressure.
They also help regulate blood sugar levels and can reduce the risk of diabetes.
Add sliced avocado on top of toast or oatmeal for extra flavor or use it in a salad dressing.
100 gm avocados contain 7 gms of fiber.
Raspberries are a delicious fruit that can be served in many different ways.
Raspberries are high in fiber, which helps to keep your digestive system functioning properly and supports weight loss by helping you feel full longer.
They’re also loaded with vitamin C, potassium, manganese, and other nutrients.
100 gm raspberries also contain 7 gms of fiber.
Lentils are an excellent source of dietary fiber, protein, and vitamins.
They also contain folate which is important for women who are pregnant or trying to conceive.
Lentils are a great source of nutrients that provide significant health benefits!
Lentils have a high level of antioxidants.
100 gm of cooked lentils contain 7 gms of fiber.
Oats are one of the healthiest and most nutritious grains in the world.
They’re rich in essential nutrients, including B vitamins like thiamin, riboflavin, and niacin.
Oats also contain high levels of protein, dietary fiber, antioxidants, and minerals such as iron and zinc.
Oats are great when you are trying to lose weight.
I personally love oats and eat twice daily.
100 gm of oats contain 10.1 gms of fiber.
Check out the best oats recipes:
Almonds are a great snack option.
Almonds are chock-full of healthy fats, protein, vitamin E, and other antioxidants.
Almonds provide more energy and help fight inflammation.
Add a handful of almonds to your breakfast recipes.
100 gm of almonds contain 12.5 gms of fiber.
8. SUNFLOWER SEEDS
If you’re looking for a little something to add to your diet, sunflower seeds might be what you’re looking for.
Sunflower seeds are high in protein and iron, as well as vitamin E which helps fight free radicals.
These small seeds can help you get the nutrients that your body needs!
100 gm of sunflower seeds contain 10.1 gms of fiber.
9. FLAX SEEDS
Flaxseeds are one of the most nutrient-dense foods on the planet.
They keep you full for the higher amount of fiber content.
They are rich in omega 3’s, calcium, and antioxidants.
Flaxseed oil is also beneficial because it contains alpha-linoleic acid which has been shown to reduce inflammation and chronic pain in many people.
100 gm of flax seeds contain 28 gms of fiber.
10. BRAN FLAKES
Bran flakes are a really healthy breakfast option because they contain a lot of nutrients, fiber, and protein.
One bowl has more than 30% of your daily recommended dietary needs for fiber and 17% for protein.
Bran flakes also have lots of vitamins like Vitamin E, B6, Iron, Magnesium, and Selenium which can help improve moods.
Bran flakes are low in sugar as well so if you’re looking for a healthier morning meal bran flakes should be your go-to choice!
100 gm of bran flakes contain 17 gms of fiber.
The health benefits of quinoa include being gluten-free, high in protein, and rich in fiber.
It has more fiber than any other grain and contains all the essential amino acids to make your body feel great!
It can be used as an alternative to rice or couscous and is a great source of nutrients for vegetarians who want more than just vegetables.
Quinoa is a high-protein food that’s gluten-free and can be used in place of rice or pasta.
It’s also loaded with iron, calcium, magnesium, potassium- everything your body needs!
So stop eating processed foods and start eating healthy with some quinoa today!
100 gm of cooked quinoa contains 2.8 gms of fiber.
12. SPLIT PEAS
Split peas are more nutritious than green beans, carrots, or potatoes.
They have a lot of protein and fiber with very few calories.
Split peas can be used in soups, salads, rice dishes, and even desserts!
The best part is that they’re inexpensive so it’s easy to incorporate them into our diet for health benefits.
Here a split pea recipe you may like.
100 gm of split peas contain 26 gms of fiber.
Walnuts are a great food because they’re rich in omega-3 fatty acids, which are essential for brain and eye health.
They also help lower cholesterol levels and reduce inflammation in the body, making them a superfood for overall wellness.
Walnuts taste so good. Whether as raw nuts or walnut cake.
100 gm of walnuts contain 6.7 gms of fiber.
14. KIDNEY BEANS
Kidney beans are one of the healthiest foods on the planet.
They have an extremely low glycemic index, which means they’re good for people with type 2 diabetes and don’t cause large spikes in blood sugar levels like other high-carbohydrate foods.
If you’re looking for a protein boost, kidney beans might be your perfect choice because they contain 24 grams per 100 gms.
So whether you’re trying to lose weight or keep it off, try adding kidney beans to your diet today!
100 gm of walnuts contain 6.4 gms of fiber.
Peanuts are not only delicious, but they can also be healthy.
Peanut butter is a great source of protein and the peanuts themselves have lots of fiber!
They can also help lower the risk for heart disease, diabetes, and cancer.
Eating peanuts on a regular basis may even reduce the risk for osteoporosis in women.
100 gm of peanuts contain 9 gms of fiber.
Barley is a whole grain and has many health benefits.
It can help lower blood pressure, reduce the risk of diabetes, and prevent heart disease.
Barley is a grain that has been around for centuries and is still popular today.
100 gm of barley contains 17 gms of fiber.
It is no secret that soybeans offer a wide variety of health benefits.
Whether you are vegan, vegetarian, or just want to eat healthier.
Soybeans lower cholesterol levels which means less risk for heart disease and stroke.
It also lowers blood pressure which reduces the risk for cardiac arrest and other cardiovascular diseases.
Soybeans also provide enough protein (12.35 grams per 100 gm serving) for vegetarians who don’t get their protein from meat sources like beef or poultry products.
And lastly, soybeans contain healthy fats such as omega-3s.
100 gm of cooked soybeans contain 4.2 gms of fiber.
My Take on High Fiber Foods
Making simple changes to your diet can lower harmful levels of lipids while improving HDL (good) cholesterol levels.
Eat whole grains such as brown rice or quinoa for breakfast; adding more vegetables and fruit into every meal; adding beans as another protein option at dinner time, and drinking plenty of water throughout the day will increase our energy in just one week!
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