Top High-Fiber Foods You Need in Your Life
- Dietitian.Lauren Hmede
- Apr 30, 2019
- 2 min read
Introduction:
Fiber is an important nutrient needed for normal digestion and it offers so many benefits. We mainly find fiber in fruits, vegetables and whole grains.
Unfortunately, many people are not getting enough fiber. High fiber intake has been linked to lower risk of diabetes type 2 and heart disease in addition it is good for weight loss strategy and it improves digestive health.
According to the 2015 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day, while men should shoot for at least 38 grams. Here are some of the top high-fiber foods, plus easy recipes to help you get your fill.
1. Raspberries
Raspberries and blackberries offer 8 grams of fiber per one cup and high doses of vitamin C.
Strawberries have only 3 grams of fiber per cup and blueberries have 4 grams.
2. Black Beans
A 1/2-cup serving of black beans offers a hefty 8 grams which is eaul approximately to 1/3 fiber needs for women. Black beans are also a great source of protein, with 7 grams per serving. In order to reduce sodium content of canned beans make a good rinsing.
3. Avocados
They are heart healthy fat and provides 5 grams of fiber per half piece.
4. Artichokes
1 cup of cooked artichokes provide 10 grams of fiber. Moreover, they are good source of potassium which is important for heart function and can help maintain normal blood pressure.
5. Lentils
1/2 cup of cooked lentils delivers 8 grams of fiber.
6. Sweet Potatoes
Sweet potatoes offer 4 grams of fiber per one medium piece. Moreover they are good source of vitamin A which is needed for healthy vision and immune function.
7. Quinoa
A 1/2 cup of cooked quinoa provides 3 grams of fiber and tastes great as a base for grain bowls or added to salads and soups. It is agreat source of protein too!!
8. Whole-Wheat Pasta
One1/2-cup serving of whole-wheat pasta offers 6 grams of fiber compared to the 2 grams you'll get from the same amount of white pasta.
9. Chickpeas
1/2 cup of cooked chickpeas offer 6 grams of fiber. Also called garbanzo beans, chickpeas are a vegan-friendly source of protein.
10. Oatmeal
A 1/2 cup of cooked oats has 4 grams of fiber and is a satisfying whole grain.
11. Apples
An apple a day keeps the doctor away and also gives you plenty of fiber. Snacking on a medium apple serves up 4 grams of fiber in a convenient, ready-to-eat package (be sure to eat the skin).
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