15 Amazing High-Fiber Foods That Will Keep You Regular For Life
Regularity is key to a healthy digestive system. You can keep your digestive system in good working order by consuming high-fiber foods. Many high-fiber foods can help keep you going lifelong like vegetables, fruits, legumes, and whole grains. Eating a diet rich in fiber has many health benefits, including preventing constipation, maintaining a healthy weight, and reducing the risk of heart disease and diabetes.
According to the USDA, the average American only consumes about 15 grams of fiber per day, when they should be consuming between 25-38 grams.
What is fiber?
According to the National Institutes of Health, dietary fiber is found mainly in plants. It is an indigestible form of carbohydrate. Foods that are high in fiber include beans, lentils, whole grains, and some fruits and vegetables. The consumption of fiber is an important component of a healthy diet; it reduces cholesterol levels, improves blood sugar control, and helps with weight loss.
Benefits of High Fiber Foods
Healthy diets contain high-fiber foods. Soluble fiber and insoluble fiber are both important types of fiber. In addition to oats, barley, fruits, vegetables, and psyllium husks, soluble fiber also occurs in berries, legumes, and cereal grains. This type of fiber dissolves in water. A variety of foods, including nuts, wheat bread, whole-wheat bran, and seeds, contain insoluble fiber.
Both types of fiber are important for good health, but eating a mix of the two is thought to be the best way to optimize health benefits. Typically high-fiber foods are low in calories, fat, and sugar which makes them ideal for people wanting to lose weight or maintain a healthy weight. They also tend to be more filling than foods low in fiber, so can help to reduce overall food intake.
In addition to the health benefits mentioned above, a high-fiber diet has also been shown to:
- reduce the risk of heart disease
- reducing the risk of type 2 diabetes
- reduce the risk of colorectal cancer
- reduce the risk of diverticular disease
- help with weight management
- reduce blood cholesterol levels
- improve blood sugar control
- reduce inflammation
- improve bowel function
- boost immunity
So, including plenty of high-fiber foods in your diet is a great way to promote good health and well-being.
15 High Fiber Foods to Include in Your Diet
If you’re looking for amazing high-fiber foods that will keep you fit for life, look no further! Here are 15 amazing options that are sure to help you stay on track:
1. Quinoa
With a whopping 7 grams of fiber per cooked cup, quinoa is one of the most fiber-rich foods around. Quinoa is also a complete protein, meaning it contains all the essential amino acids your body needs, making it a perfect food for vegetarians and vegans. Quinoa is also a good source of magnesium, phosphorus, copper, and manganese.
2. Lentils
Lentils are another excellent source of fiber, with 8 grams in just one cooked cup. In addition to their high protein content, lentils are also rich in iron and potassium. One cup of cooked lentils also provides nearly one-third of your daily folate needs.
3. Black Beans
If you’re looking for a fiber-packed addition to your next Mexican-inspired meal, look no further than black beans. One cooked cup provides a whopping 15 grams of fiber. Additionally, the protein, potassium, magnesium, and iron in black beans make them an excellent source of nutrition.
4. Chickpeas
Chickpeas, also known as garbanzo beans, are another fiber-filled food to add to your diet. One cooked cup provides 12.5 grams of fiber. Besides being a good source of protein, magnesium, and iron, chickpeas are also high in dietary fiber.
5. Artichokes
Fresh or frozen, artichokes are a great source of fiber. One large artichoke provides 10 grams of fiber. Artichokes are also a good source of vitamin C and potassium.
6. Brussel Sprouts
These little green veggies are often thought of as a superfood, and for good reason. One cup of cooked Brussels sprouts provides 8 grams of fiber. Brussels sprouts are also a good source of vitamins C and K, and folate.
7. Avocados
Despite their high-fat content, avocados are a great source of fiber. One medium avocado provides 7 grams of fiber. As an added bonus, avocados are high in potassium.
8. Broccoli
Broccoli is a nutrient-packed vegetable that should be a staple in any healthy diet. One cup of cooked broccoli provides 6 grams of fiber. In addition to vitamins A, C, and K, broccoli is a good source of folate and folate-rich carbohydrates.
9. Sweet Potatoes
Sweet potatoes are a great source of fiber, with 4 grams in one medium potato. Sweet potatoes are also a good source of vitamins A and C, and potassium.
10. Spinach
Popeye was on to something when he ate his spinach. This leafy green vegetable is a great source of fiber, with 3 grams in one cup of cooked spinach. Spinach is also a good source of vitamins A and K and folate.
11. Kale
Kale is another nutrient-rich leafy green vegetable that is high in fiber. Besides being a good source of fiber and vitamins A, K, and C one cup of cooked kale provides 2.5 grams of fiber.
12. Orange
Oranges are not only a good source of fiber, but they’re also a good source of vitamin C. One large orange provides 4 grams of fiber.
13. Banana
There are many high-fiber foods available to us, but one that is often overlooked is the humble banana. A single banana contains around 3 grams of dietary fiber, which is about 10% of the recommended daily intake. This fiber is mainly in the form of insoluble fiber, which is beneficial for promoting regularity and preventing constipation.
Bananas are also a good source of soluble fiber, which can help to lower cholesterol levels and maintain blood sugar levels. In addition to fiber, bananas are also a good source of vitamins, minerals, and antioxidants.
14. Pear
Pears are another fruit that is high in fiber. Five grams of fiber can be found in one medium pear, as well as vitamin C, which is also found in them.
15. Apple
Apples are often lauded as a healthy snack and for good reason. They’re a good source of fiber, with about 4 grams in a small apple. That’s about 20% of the Daily Value of fiber. Water and fiber work together to keep you regular and can also help you feel full so you eat less. That’s why apples are a portion of good weight-loss food.
The Final Words
In conclusion, high-fiber foods are very beneficial for the human body. They help in the digestion process, make you feel fuller for a longer period, and also help in maintaining a healthy weight. With fiber percentages ranging from 15 to 95%, you’re sure to find something to fit your needs. And with so many delicious options to choose from, you’ll be getting your fiber in no time!
Suggested Reading: https://www.fittobeat.com/nutrition/benefits-of-flax-seeds/
