Fiber can lower blood sugar, lower cholesterol, and may even play a role in colon cancer prevention and help regulate your gut. If it were a drug, the world would be clamoring for it. But only a small percentage of the population gets enough fiber.
Women should get around 25 grams per day and men at least 35-40, but the average person only gets 15 grams per day. Eating unprocessed, high-fiber foods is the best way to increase your fiber intake. Foods rich in fiber: the 10 most common foods
Contents
- Foods rich in fiber: the 10 most common foods
- More
- White beans
- Black beans
- Red beans
- Avocado
- Wholemeal pasta
- Brown rice
- Whole grain bread
- Lentils
- Pere
- Another 20 foods known for their high fiber content
- Artichokes
- oatmeal
- Raspberries
- Peas
- Broccoli
- My
- Almonds
- Barley
- Brussels sprouts
- Chia seeds
- Sweet potatoes
- Carrots
- Beets
- Swiss chard
- Quinoa
- Dark chocolate
- Kiwi
- Grapefruit
- Flax seed
- Mango
Corn
Corn is rich in antioxidant nutrients. A single ear of corn, which is half a cup of corn, can offer you 2 grams of fiber.
The popcorn version can also be a source of fiber, but we advise you not to overdo it. White beans
This type of bean contains not only fiber, but also proteins, iron, and potassium.
Beans have a bad reputation when it comes to gas, but the key is to amplify your fiber intake gradually, according to experts. If you’re only eating (low-fiber) foods right now, don’t suddenly jump to 40 grams of fiber a day, as this could put stress on the digestive system. Black beans
Black beans also contain a lot of fiber and protein. Those with a culture in this field will easily understand that color signals a high content of flavonoids, which are very important antioxidants for our
body.Add black beans, along with other foods rich in fiber to your diet, but also make sure to drink more water. Red beans
Even the most traditional type of bean is rich in fiber, protein and iron. Avocado
Avocado, which has seen a great deal of success in recent years, is an excellent source of fiber, but also of good fats, which can help our body regulate cholesterol levels and prevent disease. Wholemeal pasta
We know that you think traditional pasta is irreplaceable, but try to use wholemeal one every now and then. Do not be prejudiced and start using the various forms of wholemeal pasta, you will find that it also tastes great. Brown rice
You’re probably used to eating white rice, it may take a while to get used to the texture and taste of brown rice, but it’s worth it. Also in this case you will discover a slightly stronger and less neutral taste, which lends itself very well to some recipes. Whole wheat bread Whole
wheat, unlike ground wheat that is used for white bread, preserves nutrients and fiber-rich elements, so it would be a good idea to replace white bread with wholemeal bread. Lentils
Here is another legume rich in fiber. In addition to containing fiber, lentils are a good source of protein, vitamins, iron and minerals. Pears
Like many fruits, pears are also more nutritious when eaten with their peel. Keeping the husk is really important for fiber, according to experts. A peeled pear will offer us about 5 grams of fiber. Other 20 foods known for their high fiber content
As you have seen, foods rich in fiber are many, and we can integrate them into our diet with ease, since they are also very versatile foods and with which it is easy to prepare a tasty dish . Many of these can also be eaten without creating too elaborate dishes, as they are tasty even without adding anything else. Artichokes
An artichoke offers us about 10 grams of fiber. But its benefits do not end there, because it also contains silymarin, an antioxidant that can be precious for our liver. Oatmeal
Oatmeal is characterized by its beta-glucan content, a special type of fiber that helps fight cholesterol and improves the functioning of the immune system.
Additionally, oats have a great mix of soluble fiber and insoluble fiber. Raspberries
Whichever color you choose, raspberries can be considered very well as a super food. They are rich in fiber; in fact, a cup of raspberries will satisfy a third of your daily fiber requirement, and they also contain antioxidants.
Strawberries, blueberries, and blackberries are also great options for meeting your daily fiber requirement. Peas
Peas are an excellent source of fiber; moreover, they are versatile and economical, and lend themselves to many uses in the kitchen.
A cup of peas gives us about 16 grams of fiber. Broccoli
A member of the cruciferous family and known for its anticancer properties, this vegetable also contains a fair amount of fiber: a cup of boiled broccoli will offer you 5%. Apples
As with pears, apples also give their best if eaten with the peel. Be sure to wash the apple well with baking soda before eating it.
An apple can contain 4-5 grams of fiber. Almonds
Almonds, along with other edible nuts and seeds (pistachios or pumpkin seeds, for example) are good sources of fiber, high in healthy fats and proteins.
But they also have a lot of calories, so keep an eye on the portion sizes. Nutritionists generally recommend a handful (12-15 almonds) for a healthy snack, in the morning or during the afternoon. Barley
Barley is an excellent source of beta glucan, which is very good for the heart.
In a randomized, controlled study, healthy people who ate barley for breakfast felt less hungry before lunch than subjects who ate refined wheat or rice. Brussels sprouts Brussels
sprouts are an excellent source of protein; one cup contains about 5%.
Try them in different ways: we advise you to try the grilled sprouts, accompanied by a sauce. Chia
seeds Chia seeds are high in fiber, but also in omega 3 fats, proteins, vitamins and minerals. It will not be difficult to integrate them into your diet, because you can use them anywhere, for example to flavor smoothies or on salads. Sweet Potatoes Sweet
potatoes are considered to be super foods, but although they are called sweet, they can also be part of the diet of people with diabetes.
The fiber present in these potatoes prevents blood sugar from rising quickly. Carrots
They are known for their vision-enhancing dose of vitamin A, but you should eat carrots as they are high in fiber and water. This means that carrots can not only give you a sense of satiety (satisfy your appetite) but are also a good choice for regulating blood sugar and insulin levels. Beets
This ruby ​​red (or yellow or red and white striped) root vegetable isn’t usually a favorite, but if you love the flavor of beets, there are plenty of reasons to include them in your diet. A half cup of cooked beets contains nearly 2 grams of fiber; moreover, they are rich in nitrates. Swiss chard
Add this green leafy vegetable to your dinner for its fiber content and more. A half cup of fresh, fat-free cooked kale provides about 3 grams of fiber and 22 calories, plus a healthy amount of bone-health K vitamins. A light vegetable, and ideal to integrate into our diet, for a healthy evening meal. Quinoa
If you’re looking for a versatile cereal that contains protein and fiber, you can’t go wrong with quinoa. You’ll have over 4 grams of protein and up to 2.5 grams of fiber per half cup of cooked quinoa. There are so many ways to make quinoa that you will never be bored. Dark Chocolate
Here’s the good news: One square of dark chocolate provides more than 3 grams of fiber. Be careful not to abuse it!Kiwis
Kiwis, in addition to providing a hefty amount of fiber per serving, can reduce triglycerides (unhealthy blood fats that have been linked to heart disease) by 15%. Two kiwis a day, corresponding to 4 g will be enough. Grapefruit
Have a healthy snack with this high-fiber citrus fruit; also in this case 4 grams will be sufficient. You can add a little honey to balance the slightly bitter taste. Flaxseeds
In addition to having a lot of fiber, flaxseeds are the number one food source of lignans, polyphenols that can help prevent breast cancer (although more research is needed). Take two tablespoons a day. Mango
This tropical fruit is rich in fiber. Cut some for a snack or add it to a morning smoothie. Just do not overdo it because it is also rich in sugar (46 g per fruit).
