11 fiber-rich foods to add to your diet

Want to give your health a boost? It’s time to become a fan of high fiber foods. Many people know that a high-fiber diet is a way to support their digestive system and help keep it running smoothly. But fiber has a whole host of other health benefits! For example, a high-fiber diet may reduce your risk of developing type 2 diabetes and heart disease, according to a meta-analysis published in January 2019 in the journal The Lancet. Researchers have also found a link between a high-fiber diet and a lower rate of colon cancer.

Plus, eating fiber is associated with healthier weight, and something as simple as focusing on adding more fiber to your diet can help you shed pounds, according to a study published in February 2015 in the Annals of Internal Medicine.

Another way it can help you reach your health goals? “Insoluble fiber adds bulk to food and is not digested, so it helps increase the feeling of fullness as well as the frequency of bowel movements.

There are two main types, insoluble fiber and soluble fiber, and both have great benefits. Soluble fiber slows the rate of digestion, which also slows the rate at which glucose enters the bloodstream, helping to control blood sugar. Soluble fiber also absorbs water in the intestines, bulking up the stool, which can help prevent diarrhea. As for insoluble fiber, it helps prevent constipation.

And there are still other fiber-related benefits. Research suggests a link between a diet high in soluble fiber, which is found in foods such as oatmeal, nuts, and legumes, and a reduced risk of breast cancer. A review and meta-analysis published in April 2020 in the journal Cancer looked at 20 studies, and the authors noted that people who ate the most fiber had an 8% lower risk of breast cancer than people who consumed the least.

To find fiber, you don’t have to look far. Fruits, vegetables, nuts and seeds contain a lot.


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How much fiber do you need to reap their health benefits?

Adequate fiber intake at 25 grams per day for women and 38 grams per day for men. Most Europeans consume only half of these amounts, with the average intake being 15g. Increasing your fiber intake for the day doesn’t have to be difficult. Not only can increasing your fiber intake be surprisingly easy, high fiber foods are also tasty.

Here are 10 of the best sources of fiber to go for.

1 Peas provide fiber and essential vitamins

This vegetable may be tiny, but peas contain an impressive amount of fiber, about 4 g per half cup, or 14% of the daily value (DV). Throwing in a few handfuls of frozen peas is an easy way to add greens to pasta and rice dishes. In addition to fiber, peas provide vitamin A, which can contribute to healthy skin and eyes, and vitamin K, which can help maintain strong bones.

2 Artichokes are full of fiber and low in calories

Half of an artichoke, the edible part at the base of the petals, contains 3 g of fibre, which represents 11% of the recommended nutritional value. You will also only get 30 calories if you eat this amount. If you’ve never cooked an artichoke, don’t worry, you can still enjoy this vegetable and reap the rewards of its fiber. »Canned artichoke hearts are easy to cook and can be used in salads. And if you’re up for the challenge, try steaming an artichoke with a little olive oil, garlic and rosemary or stuffing it with feta and sun-dried tomatoes before roasting it in the oven.
An added benefit of artichokes? They are considered potassium-rich vegetables. When a food is “rich” in a nutrient, it provides at least 20% of the DV.

3 Avocados are high in fiber and heart-healthy fats.

Avocado lovers, rejoice! Here’s a good excuse to order avocado toast: Half an avocado contains about 5g of fiber, which is 18% of your daily intake. You can also benefit from the fats of avocado. Most of the fats in avocados are monounsaturated fats, the same heart-healthy fats found in olive oil. When you think of avocados, you might immediately think of guacamole and avocado toast, but there are plenty of other ways to use them. Avocados are versatile, nutrient-dense fruits that can be eaten on their own or used in a variety of tasty recipes, from soups to salads.

4 With edamame, filling up on fiber is easy and fun.

Do you have a craving? Instead of opening a packet of crisps, why not have some edamame? Edamame is a tasty, fiber-rich snack, with about 5g per half cup, which is 18% of the DV. It provides the coveted trifecta of protein, fiber and healthy fats. The benefits of edamame don’t stop there: An article detailing the results of three previous studies, and published in the March 2020 issue of Circulation, concludes that people who eat foods containing isoflavones, such as edamame or tofu, have a moderately lower risk of developing heart disease. Enjoy edamame straight from the pod as an afternoon snack, order it as a side to your sushi, or toss it into cereal bowls and salads.

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5 Beans are versatile foods, rich in fiber, protein and iron.

When people think of high fiber foods, beans probably come to mind and for good reason. Half a cup of white beans contains 7 g of fibre, which represents 25% of the recommended nutritional value. Beans are also high in fiber. Beans are high in protein and contain iron which can help fight diseases like anemia. A study published in the CMAJ journal found that beans can help lower LDL or “bad” cholesterol levels. Consider incorporating the beans into a salad or adding them to a soup.

6 Pears are the ideal fiber-rich dessert.

Apples tend to monopolize attention as an easy-to-eat staple fruit, but it’s time to start thinking about adding pears to your fruit bowl, too. Why ? They are full of fiber! A medium-sized pear contains 5.5 g, or 20% of the recommended intake. Plus, they’re delicious. Munching on a juicy, ripe pear is a great way to end a meal on a sweet, healthy note if you’re trying to avoid sugary, high-calorie desserts. In addition to providing plenty of fiber, pears are a good source of vitamin C, with 7.65 milligrams (mg) for a medium pear, or about 9% of the DV. You can store them for several weeks in the refrigerator, unlike more delicate fruits. Just let them ripen on the counter for a few days before consuming them.

7 Lentils are a quick way to fill up on fiber

If you don’t eat lentils regularly, it’s time to start. Lentils are full of fiber. They provide an array of vitamins and minerals, and are a great vegetarian source of protein and iron. with about 7 g of fiber in half a cup of cooked lentils, they provide 25% of the DV. Research confirms the many benefits of contact lenses. For example, a small study published in April 2018 in the Journal of Nutrition found that lentils lowered blood sugar in 48 people without diabetes when participants swapped the lentils for some of their starchy food (like rice) rather than eating lentils. starch alone.

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8 Chia seeds are easy to add to any meal

Want an easy way to add fiber to your meal? Consider chia seeds. Chia seeds are particularly high in fiber. 28g of seeds contains almost 10g, which is around 35% of the DV. This little superfood also has other advantages. Chia seeds are one of the richest sources of plant-based omega-3 fatty acids. The seeds have practically no taste; you can sprinkle them in almost any food

9 Raspberries are a very fiber-rich fruit

Berries are nutrition superstars — not only do they contain antioxidants that may be beneficial for preventing inflammation, as Harvard notes, but they’re also packed with fiber. What makes raspberries so special? They are one of the most fiber-rich berries.
“Raspberries and blackberries are at the top of my list of fiber-rich fruits,” Moore says. They contain about 8g of fiber per cup, according to the USDA, which is about 28% of the DV. “And they add a sweet, tangy flavor to smoothies and snacks,” adds Moore.
Sprinkle them over yogurt for a fiber- and protein-rich breakfast that will give you energy for your morning.

10 Wheat bran is a simple addition to make most meals more fiber rich.

The insoluble fiber in wheat bran can help get things going in your digestive tract, so it can be a helpful ingredient for people who suffer from occasional constipation. But remember to gradually add fiber to your diet and drink plenty of water to avoid digestive discomfort. It is easy to incorporate wheat bran. “It can be a good way to boost the amount of fiber, sprinkling it into smoothies or on cereal, or adding it to baked goods,” adds McMordie. Wheat bran contains 6 g of fiber per half cup, which is about 21% of the DV.

11 Rolled oats are a classic food rich in fiber, easy to decorate.

And if you want to go back to basics with a classic fiber-rich food, consider rolled oats: Half a cup of raw oats provides 4g of fiber per cup, which is 14% of your DV. Add chia seeds and raspberries for an extra fiber-rich punch!

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