Fiber is a potently powerful ingredient that cuts down excessive fat, promotes weight loss, soothes the digestive system, reduces blood sugar levels, and cuts down the risk factors contributing to chronic ailments, such as haemorrhoids and colon cancer. It’s funny how we devour medications and drugs with such diligence but shy away from fiber-rich foods.
According to statistics, majority of the people are depriving their body of this essential nutrient and obtaining less than 15 grams a day. Men need at least 35 to 40 grams of fiber each day, while women require at least 25 grams a day. Picking out processed foods that say added-fiber on the label isn’t always the best way to increase your consumption of this essential nutrient.
You need to brim your diet with a rich assortment of fiber-packed whole foods that will provide countless health benefits, and energize your body for longer hours. We’ve picked out 23 fiber-rich foods that you need to add to your daily diet right away.
Here, take a look:
Pears and their edible skins are brimming a rich assortment of nutrients, and powerful doses of fiber. It is really important to devour them with skin on in order to utilize their entire fiber profiles. A medium-sized unpeeled pear can provide you a not-at-all-shabby 5.5 grams of fiber. Be sure to add at least 2-3 pears to your daily diet when they’re in season.
Dark red and blue black raspberries are powerhouses of nutrition and healing superfoods. They are brimming with mighty amounts of fiber, along with a rich assortment of potently beneficial antioxidants. All you need is one cup of raspberries to brim up your body with over 1/3 of your daily fiber requirement. You can always invest in frozen raspberries or freeze lots of them in your fridge to enjoy them when they’re out of season.
3. Garbanzo Beans
Garbanzo beans, more commonly known as chickpeas, happen to be one of the most versatile, delicious and nutritious legumes. You can shop them in two varieties, one is a darker Desi variety, which contains incredibly rich assortment of antioxidants and fiber. And the other is a light-hued Kabuli variety, which is largely common in grocery stores throughout the United States.
Chickpeas are a very popular ingredient in Middle Eastern cuisines, and even after centuries, they are still celebrated in nutritious and savoury dishes like falafel and hummus. Indian cuisine also enjoys the delicious taste of garbanzos, and India is indeed the biggest producer of chickpeas in the entire world.
Treat your taste buds to a heartily appetizing and filling treat of Italian garbanzo salad.
Lentils hail from the highly nutritious family of legumes, and they are extremely popular for their health benefits ever since they were first cultivated during the Neolithic times. Lentils are one of the richest sources of protein, Vitamins B, iron, fiber and countless other minerals. You can devour them in casserole recipes, salads, stews, soups and even sauces.
5. Kidney Beans
Kidney beans are extremely famous in Northern Indian for their savoury taste and countless health benefits. Red beans and rice is also an extremely popular dish in New Orleans, and most bean varieties are incredibly rich sources of fiber, protein, iron and other minerals. You can toss these delights into your salads, sandwiches, stews, baked treats, soups, or fix yourself a hearty casserole meal like, Jamaican rice and peas.
Avocado is a fleshy, creamy and filling delight that also happens to be one of the richest sources of fiber. All you need is two tablespoons of avocado to brim up your body with 2 grams, while an entire avocado contains a whopping 10 grams of fiber and heaps of monounsaturated fats.
These fleshy delights are one of the richest sources of polyunsaturated and monounsaturated fats which are the only good kind of fats that aid in reducing cholesterol levels, and cutting down the risk factors that contribute to the development of heart ailments. Fix yourself a hearty treat of avocado and grapefruit salad for a tasty and powerful fiber fix.
Oats are brimming with beta-glucan, a potently powerful form of fiber that has been widely researched for its highly effective cholesterol-reducing effects. Beta-glucan is also highly powerful at enhancing the functioning of the immune system. Oats provide a tremendous balance of soluble fiber to lower your blood cholesterol levels, and insoluble fiber to allow smooth digestion and efficient metabolism. They also energize the body and curb appetite for longer hours.
8. Brown Rice
Those who have always eaten white rice often find it extremely hard to get used to the nutty, crunchy and chewy texture of brown rice. However, since one cup of brown rice can provide your body 3.5 grams of fiber, they deserve to be a part of your daily diet.
A recent study revealed that the consumption of five or more servings of white rice each week can increase the risk factors contributing to diabetes type 2 by a staggering 17%. On the other hand, the consumption of several servings of brown rice can actually reduce these risk factors by 11%.
9. Whole-wheat Bread
Health experts wide recommend against the consumption of white bread and other refined grains since they are milled. In this process, the outer coating of the grain, which is basically the bran, is removed along with its germ, which is a small part of the kernel that is also the embryo of the seed, and source of major nutrients.
Whole wheat does not discard these nutrients and elements that are loaded with fiber. So, it’s highly advisable to pick out whole wheat instead of white bread for added nutritional value. Devouring whole wheat bread with every single meal will work wonders at brimming up your body with heaps of fiber.
An extremely delicious and nutritious ingredient that is popular amongst East Asian cuisines, Edamame are tiny soybeans boiled within the pod. You can devour them straight from the pod, roast them, bake them, toss them into salads, stews, soups and even blend them to create savoury dip sauces. All you need is half a cup of edamame to give your body a powerful dose of 11 grams of protein and 9 grams of fiber.
11. Black Beans
Black beans are incredibly rich sources of fiber, and their dark colour indicates that they are packed with a mighty concentration of flavonoids, which are potently powerful antioxidants derived from plant-based pigments. One cup of black beans can brim up your body with a whopping 15 grams of fiber and 15 grams of energizing protein.
Just be sure to drink a great deal of water alongside beans and fiber-rich food items. You can use black beans to make salads, stews, casseroles, or even a healthier black bean pizza with spinach and parmesan.
Even though most individuals are only aware of the yellow variety of corn, it is actually produced in a vibrant myriad of colours that range from black to blue and even pink. Each variety and colour packs up its own unique assortment of antioxidants and essential nutrients.
All you need is one single ear of corn, or around half a cup of corn kernels to provide your body 2 grams of fiber. Popcorns are also a splendid low-calorie snack to provide you 3.5 grams of fiber with a three-cup serving size. You can add corn to your baked delights, pizzas, pastas, salads, or create a hearty meal with spicy scallops, scallions, avocado and fresh corn.
Artichokes are loaded with fiber, and silymarin, a potently powerful antioxidant that is directly associated with enhanced liver strength. One boiled artichoke can provide your body a mighty 10.3 grams of fiber, while half a cup of artichoke hearts contains 7.2 grams of fiber.
14. Whole-wheat Pasta
Regular pasta varieties provide your body nothing but empty calories and waist-thickening carbs. Make a nutritiously smart decision by picking out whole wheat pasta that will make a huge difference to your lifestyle and body with its powerful fiber content.
However, keep in mind that if you’re addicted to white pasta, acquiring a taste for whole wheat varieties can take some time and a lot of getting used to. You can shop whole wheat pasta in countless shapes, tastes and textures, as grocery stores provide several brands that tend to taste differently. Devour them with spicy tomato sauces, pesto sauce, and a colourful assortment of vegetables.
15. White Beans
White beans are packed with iron, protein, and fiber, along with being nature’s richest source of hypertension-eliminating potassium. 1 cup of white beans is all you need to provide your body nearly 25% of your daily potassium requirement.
Most people avoid beans due to the horrible gas complaints, however, if the goal is to amplify your fiber intake, these are undoubtedly your best pick. If your diet mainly comprises of low-fiber foot items, don’t make a sudden change of consuming 40 grams of fiber each day as it can pose a great deal of stress on your digestive system. You can add white beans to salads, stews, and grilled chicken soups with leafy greens.
Peas are incredibly delicious and extremely versatile, along with being your cheapest and richest sources of fiber. You can eat them raw, cook them, boil them, stir-fry, toss them into a salad, bake or even fix them into a savoury bowl of soup.
Peas can be bought frozen, dried or cooked, and all you need is one cup of split peas to give you a powerful 16.3 grams of fiber. Keep in mind that frozen peas tend to contain lesser fiber after being cooked, one cup will provide you with 8.8 grams, which isn’t less at all.
Broccoli is one of the healthiest vegetables that nature has to offer. Hailing from the cruciferous family of vegetables, it boosts a powerful profile of cancer-fighting and preventing nutrients. Moreover, this savoury and nutritious vegetable packs up an astoundingly powerful amount of fiber. One cup of boiled broccoli is all you need to load up your body with a respectable 5.1 grams of fiber.
Apples are one of the most remarkable sources of fiber, and they also boost a powerful assortment of protective phytochemicals, which provide protection against countless chronic ailments. In order to enjoy all their fiber content and other essential nutrients, eat your apples with their skin instead of removing it.
You see, removing the skin deprives your body of all the countless nutrients that it packs up. All you need is one medium-sized apple to brim up your body with a whopping 4.4 grams of satiating fiber.
Almonds, along with all other seeds and nuts, are incredibly rich sources of heart-healthy fats, energizing protein and fat-burning fiber. However, their nutritional value also boosts a high calorie count, so be sure to consume a mindful serving size.
You should limit your servings to a quarter cup, which would roughly make a handful, to consume a healthy balance of calories and nutrients. It will provide you 3 grams of fiber at the cost of 170 calories.
Barley, one of the ingredients used to create whisky and beer, is a highly nutritious whole grain that we must all add to our daily diet. Barley is one of the best sources of beta-glucan, an extremely healthy nutrient to fortify the heart.
Research reveals that individual who consume barley at breakfast experienced greater feelings of satiated and curbed their appetite for longer hours as opposed the participants who consumed refined rice or wheat.
21. Brussels Sprouts
Brussels sprouts are one of the most nutritious vegetables offered by nature, and they have countless health benefits that make them a definite must-have in our daily diet. They are an incredibly rich source of protein, providing your body 4.1 grams in every cup.
You can devour them in countless amazingly delicious recipes, which involve boiling, steaming, grilling and even baking. You can treat yourself to a hearty meal of charred Brussels sprouts with pancetta and fig glaze, or you can roast them alongside carrots and capers for a crispy treat.
22. Split Peas
These pulses are brimming with protein, and Indian cuisine celebrates their savoury taste with countless recipes, such as dhals, stews, soups and even salads. You can devour them with a bowl of grains, or create a scintillatingly aromatic soup to give your body a potently powerful boost of fiber. One cup of cooked split peas can provide you an astounding 16.3 grams of fiber. They are undoubtedly one of the richest sources of fiber offered by nature.
23. Chia Seeds
Chia seeds are packed with extraordinarily high quantities of heart-healthy omega-3 fatty acids, protein, vitamins, minerals, and powerful doses of fiber. All you need is one single tablespoon of chia seeds to give your body a whopping 5.5 grams of fiber.
Moreover, you can easily add chia seeds to any and every recipe from your regular meals. You can toss some chia seeds onto your oatmeal, devour them in smoothies, juices, soups and even salads. They make an excellent replacement for eggs while baking, and you can even create a savoury and nutritious pudding by combining chia seeds with nut milk.