Are you taking enough fiber in your diet?
Fiber is an important part of healthy digestion, but it’s also a great aid for weight management.
Fiber is filling and good for you. According to recent studies, the more fiber a person consumes the less they will weigh.
If you were to compare how fast you feel full when eating wholesome fiber foods and processed foods, you might be surprised at the results. Processed foods will not fill you up like fiber and could actually cause you to consume more than you should.
Many people do not consume the recommended daily amounts of fiber and that is often due to a poor diet. Filling up on foods that contain a lot of fiber can go a long way in weight management and overall digestive health.
The following foods contain a good source of fiber to help you make it through the day without packing on unnecessary pounds.
Read: 18 Evidence-Based Health Benefits of Quinoa
Broccoli
You might be among those who, as a kid, hated having to eat your vegetables; especially broccoli. However, broccoli is very good for you and just a single cup contains more than 2 grams of fiber.
In addition to being a good fiber source, broccoli also contains calcium and potassium; disease-fighting chemicals beneficial to your health. Broccoli can also help lower the risk of cervical and breast cancer due to the powerful plant compounds, indoles. Indoles ensure that estrogen travels down the pathways correctly.
Avocado
Avocados are a great way to get your fiber fix. With 11-17 grams of fiber per avocado, you can’t go wrong with this fruit no matter how you eat it. Avocados contain good amounts of heart-healthy fat and can help you stay fuller longer.
Apples
Many fruits contain fiber, but apples are the leader over fruits, including grapefruit, peaches, and grapes. Apples (including the skin) can be a great option for anyone suffering from high cholesterol. The soluble fiber in apples can actually help you regulate cholesterol, but keep the skin intact.
A medium-sized apple provides 3.5 grams of fiber, but that is with the skin. If you were to skin the apple first you would only receive 1.7 grams of fiber. Apple juice does not contain a lot of fiber; 0.2 grams. So while apples are a great option, you reap the most benefits when eating a whole, un-skinned apple.
Artichoke
Eating an artichoke (medium-size) gives a healthful 10-12 grams of fiber while just containing 115 calories. This fruit is great for its high silymarin content which can benefit the function of the liver.
Plus, it has a similar amount of potassium as popular fruits like bananas. Artichokes are easily added to salads or pizzas, or eaten with butter, garlic, or olive oil.
Oatmeal
A healthy breakfast like whole-grain cereal or oatmeal is certain to give the desired fiber content. A single serving of oatmeal has about 5.2 grams of fiber. But, make sure it includes whole grain.
A low-quality substitute is likely to include enriched grains instead of whole grains. Plus, for extra health benefits top the oatmeal with fresh fruit like berries, bananas, raisins, or wheat germ.
Conclusion
It is important to have enough fiber in your diet in order to maintain a healthy lifestyle. There are many ways to get fiber in your diet, including eating whole grains, fruits, and vegetables.
You can also take a fiber supplement if you are not getting enough fiber from food. It is important to talk to your doctor if you are not getting the recommended amount of fiber each day, as too much or too little fiber can be harmful.
FAQs | Best fiber-rich foods
What foods are highest in fiber?
All Beans varieties, Lentils are the readily available foods, that can be sneaked into our daily consumption in the form of soups, salads, and stews. Some other foods, that include fruits & vegetables are Broccoli, Berries, Apples, Dry fruits, Whole grains, popcorn, etc.
How do I increase my fiber levels?
Start your day with a high-fiber breakfast cereal with 5 or more grams of fiber per serving. Oats meal breakfast can be a perfect pick. Avoid Fried and junk foods, with whole-grain & baked foods. Include more fruits and vegetables in your diet, they are a good source of fiber and also contain vitamins and minerals in plenty.
Are eggs high in fiber?
Although scrambled eggs are high in protein, they are low in fiber. Add on some chopped greens like spinach, broccoli, artichoke, or avocado to mix things up, and yeah that will fill up your tummy too.
How much fiber do I need a day?
Men should aim for 30 to 38 g of fiber per day, while women should aim for 21 to 25 g. Take a look at the amount of dietary fiber in some typical foods. Check the fiber amount of packaged goods on the Nutrition Facts label.
How do I know if I need more fiber?
Some of the signs that show you are low on fiber are constipation, Weight gain, Diet related nausea and tiredness, & Blood sugar fluctuations. You are constipated if your stools are hard and dry, and you have less than 3 bowel movements in a week. So make sure to include a good amount of fiber-rich foods in your diet. Also, fiber-rich food gives you a feeling of satiation, which will avoid over-eating leading to weight gain. Also if you are a diabetic, consult with your doctor, and start on fiber-rich food, because it will help control your blood sugar levels as fiber delays the absorption of sugar.
It is very common that, you feel tired and sleepy after a heavy meal, instead, just have a balanced food rich in fiber, that includes fruits and vegetables, that not only increases the vitamins and mineral requirements of our body but also cuts fatty foods.
