High Fiber Foods :
Fiber is an important nutrient that can promote weight loss. Lower blood sugar levels and fight constipation Most people do not meet daily recommendations.
What is Fiber?
Fiber is a dense carbohydrate that can be broken down by the body into small peptides that are absorbed and transported through the intestines. Fiber can be found in plant and fruit products such as oats, beans, nuts and seeds.
The best sources of fiber are fruits and vegetables. What Are the Benefits of Fiber? Fiber is one of the most important dietary factors for weight management because it keeps you full for longer, which may prevent overeating. It’s also helpful for people who suffer from digestion issues like IBS. Fiber may also play a role in lowering blood cholesterol and heart disease risk.
20 Best Foods For Fiber With the help of internet research I compiled a list of the best foods for fiber. These are foods that contain fiber that you should include in your diet.
Why Fiber Is Important
We all know that there are many healthy benefits of eating more fiber, but many are not aware of the importance of fiber in weight loss.In fact, a 2016 study found that the average person lost 1.5 pounds during a nine-month weight loss program that included a daily fiber supplement.
This is only about 1.4% of their starting body weight.However, studies have shown that losing 5% of your weight can be accomplished using less than 200 calories of added fiber, and that losing more than 15% of your body weight is possible by consuming 1,200 calories with added fiber. A 20-gram serving (one teaspoon) of brown rice, which contains 6 grams of fiber, has a mere 38 calories.
Foods to Eat With High Fiber
Grapes Legumes Nuts Chia Seeds Parsley Arugula Spinach Asparagus Hemp seeds Apricots Blueberries Yogurt Hummus Carrots Foods To Avoid With High Fiber Cane Sugar Dairy Protein White Flour White Flour Pine Nuts You may notice that many of these foods have a lot of fiber in them. Although fiber itself is good, many of these foods contain a lot of other things that aren’t as good for you. Instead of grabbing your fruit roll-up or bar of dark chocolate, grab a piece of whole wheat bread.
These foods have higher fiber content than a lot of the stuff you’ll find in the fruit and cereal aisles at the store.
Beans
Tofu Whole grains Lentils Edamame The 19 Best Foods To Eat For A Healthy Diet #1 1/2 cup cooked lentils 1 cup peas (chopped) 1 medium carrot (diced) 1/4 cup uncooked quinoa 1 cup white fish 1 medium sweet potato (cooked) 1 small can chickpeas (drained) 1/2 cup frozen peas (drained) 1/2 cup cooked oatmeal 1/2 cup oats 1 cup shredded tofu 1/4 cup nonfat plain yogurt 1/4 cup almond milk 1/2 cup egg substitute (I like Earth Balance) Sprinkle 2 tbsp. chia seeds 2 tbsp. sunflower seeds pinch of sea salt sprinkle of nutmeg cook lentils according to directions on the package. Drain and set aside. Combine the drained lentils and the remaining ingredients in a blender. Process until smooth. Heat a small skillet over medium-high heat.
Leafy Greens
Eating too many Eating too many “A single cup of broccoli contains 100% of your daily fiber needs.” Broccoli, Brussels sprouts, Red cabbage, Kale, Brussel sprouts, Collard greens, Winter squash Root vegetables such as sweet potatoes, parsnips, and beets are rich in fiber. All Types Of Vegetables “Eating foods with more than 15% of your daily fiber requirement can improve your health.” Beans, Brown rice, Oats, Kidney beans, Rice, Sweet potatoes, Peas, Onions, Kernel and corn, Spinach, Mushrooms, Ginger Green vegetables such as Brussels sprouts, cauliflower, brussel sprouts, asparagus, leeks, and artichokes. All Types Of Vegetables “Broccoli contains almost 100% of your daily fiber needs.
Whole Grains
Whole grains are a rich source of fiber, an important nutrient that may promote weight loss, lower blood sugar levels, and fight constipation.Most people don’t meet the recommended daily intake of fiber, and many can be hard to digest, such as insoluble oat bran, because it takes a long time to get absorbed. Choose whole grains instead of refined grains, such as white bread, which have more than 10 times the amount of added sugars. Non-starchy Vegetables Non-starchy vegetables such as broccoli, cauliflower, Brussels sprouts, carrots, and turnips contain a lot of fiber, and they also are rich in antioxidants that may protect against cardiovascular disease. Consider cooking with these vegetables in order to maximize their fiber content.
Fruits and Vegetables
Broccoli, Brussels sprouts, cabbage, celery, cauliflower, cucumber, lettuce, kale, onions, artichoke, asparagus, endive, fennel, mustard greens, kohlrabi, kale, leeks, lettuce, spinach, squash, sweet potato, sweet corn, onion, squash, turnip, white potato, yellow potato, zucchini, Turnip, green beans, and green peas.
Conclusion
To avoid the above kinds of health problems, it’s essential that you consume more vegetables and fruits in your daily diet.