If you’re looking to add more fiber to your diet, start by focusing on these 5 fiber rich foods that are rich in fiber as well as in vitamins and minerals. Not only do they provide essential vitamins and minerals, but they also help to keep you full and energized throughout the day. Each one can serve as an important part of any well-rounded diet! You may be surprised by how easy it is to increase your fiber intake when you eat more of these healthy fiber-rich foods!
1) Beans
Beans are loaded with fiber, which helps to reduce bad cholesterol in your body and keeps you feeling full longer. Beans may also help you lose weight by slowing down your digestion, thus making you feel more satisfied at mealtime. A one-cup serving of black beans provides over 30% of your daily fiber needs, while a cup of pinto beans or lentils will deliver approximately 20%. It’s easy to integrate these foods into any diet, too: add them to salads, pasta dishes, and sandwiches. You can also find canned or dried versions in stores; just be sure to rinse off that sodium content.
2) Potatoes – Fiber rich foods
Most people think of potatoes as something to be avoided due to their high glycemic index, but they’re actually quite healthy when eaten in moderation. In fact, per calorie, potatoes have more fiber than any other food. White potatoes contain a soluble fiber called
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pectin and cell walls made up of cellulose and hemicellulose—both of which add bulk to your stool, preventing constipation. Sweet potatoes are even better because they have insoluble fiber—the kind that keeps you full after a meal and lowers your cholesterol levels.
3) Whole grains
Grains such as oats and whole wheat contain both soluble and insoluble fiber. Soluble fiber acts like a sponge to draw cholesterol from your blood and help prevent heart disease. Insoluble fiber adds bulk to your diet, which keeps you feeling full longer between meals. Add whole grains to your diet by choosing high-fiber breakfast cereals, oatmeal, or brown rice instead of refined grains, such as white rice or white bread. Instead of a typical side dish, try cooked brown rice with beans and stir-fried vegetables for dinner. Because these foods are more satisfying than processed ones, you’ll find that you don’t need as much food at each meal.
4) Fruits
When it comes to fiber, fruit is king. Just one medium-sized banana provides about 4 grams of fiber, as well as a healthy dose of potassium. Apples and pears also provide about 5 grams per serving, and berries contain about 3 grams in a 1/2 cup serving. And although citrus fruits don’t contain much in terms of calories or protein, they do offer two to three times more fiber than other fruits with lower water content. If you can’t get enough through your diet, you can always turn to a daily supplement—just be sure to read labels and stick with high-quality products that are actually effective.
5) Vegetables – Fiber rich foods
There are fiber-rich vegetables that you can easily add to your diet. Vegetables like kale, spinach, brussels sprouts, and broccoli are rich in soluble fiber. Soluble fiber has been shown to lower cholesterol levels, which helps reduce heart disease risk. Fiber-rich foods help with weight loss by improving satiety and feelings of fullness. You can add these veggies to salads or make a delicious vegetable soup using any of these high-fiber veggies. The recommended amount of fruits and vegetables is five servings per day (at least eight ounces each) but most Americans consume only three servings a day on average! Incorporating more vegetables into your daily diet is an easy way to boost your fiber intake without even realizing it!
6) Conclusion
Fiber is important for maintaining a healthy weight, and people who consume fiber-rich diets tend to have lower rates of obesity and cardiovascular disease. Fiber also helps slow digestion, which can help you feel full longer—and, in turn, eat less overall. A fiber-rich diet has been linked to reduced risks of high blood pressure, heart disease, diabetes, and certain types of cancer. And many experts say that it’s an essential part of any anti-inflammatory diet.
These are 5 fiber rich foods that are always available on the market and easy to use.