Want to add some more fiber to your diet? Fiber, along with adequate fluid intake, moves quickly and relatively easily in your digestive tract and helps it function properly. A high-fiber diet can also help reduce the risk of heart disease and diabetes.
Let's take a look at the fiber content of some ordinary foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should strive to consume 30 to 38 grams a day.
Many areas of nutrition tend to be controversial, but dietary fiber is usually not one of them. Scientific evidence links fiber intake to a number of health benefits, including treating and preventing constipation, hemorrhoids, diverticulosis, lowering blood cholesterol levels, preventing some cancers and increasing satiety to help control weight.
Many grains are rich in fiber. Oat bran is high in soluble fiber and has been shown to help lower blood cholesterol levels. Wheat, corn and rice bran are high in insoluble fiber, which helps prevent constipation. Therefore, do not deprive yourself of oat bran, but use them every day in a delicious and dietary breakfast. You could also add them to breakfast bars, oatmeal and fruit soups. The options are really countless.
Beans are truly a magical thing. They are one of the most naturally rich sources of fiber, as well as protein, lysine, vitamins and minerals from the plant kingdom. No wonder there are so many bean diets. Therefore, we can recommend that you prepare bean soup, baked beans or beans stew. Stuffed peppers with beans are a classic as well. If you are not interested in such complex dishes, try an easy bean salad.
Berries are in the spotlight due to their antioxidant power, but let's not forget about their fiber bonus. Because the fruit is packed with small seeds, their fiber content is usually higher than that of many other fruit. People can enjoy the fruit all year round, especially in the summer, but that doesn't stop us from eating it frozen, canned or dried the rest of the season. Use them in fruit salads, fruit creams or to garnish your favorite pancakes.
Peas, from fresh green peas to dried peas, are naturally full of fiber. In fact, food technologists have studied peas as a functional fiber-rich food ingredient. If you have peas available, you can easily make pea stew, lean peas, chicken with peas or pork with peas.
Green leafy vegetables are extremely rich in beta carotene, vitamins and minerals, but their fiber content is not to be underestimated. There are more than 1, 000 species of plants, edible leaves and with many similar nutritional attributes of most fruits and vegetables, including high fiber. Make kale chips, green salad with spinach or green soup.
Nuts and seeds can supply us with a shock dose of fiber. One hundred grams of nuts and seeds can provide us with a rich intake of enough fiber for the recommended daily dose, along with a bonus of healthy fats, proteins and phytochemicals. These include walnuts, almonds, Brazil nuts, cashews, peanuts, sunflower seeds and sesame seeds. Use nuts to make homemade nut milk, nut bread or raw candies.
And last but not least, fruit and vegetables. Many of them are naturally full of fiber, as well as other important vitamins and minerals. Maybe the doctor is right when he advises you to eat one apple a day, but you can add pears, oranges, bananas, peaches and figs to it.
With such a large selection of fruit, you're probably wondering what to make with them in first. We will recommend you to make a fruit smoothie, American fruit pancakes, chia pudding, quinoa dessert. Put a little imagination to serve them in an effective way.
Avocado is a good source of fiber. The favorite fruit on the Internet may be known primarily for its healthy fat content (and the amazing way it looks on toast), but it is also a good source of fiber. With avocado you can prepare delicious guacamole, vegan chocolate cream, avocado spread.
Another equally good source of fiber is brown rice. One cup of brown rice has 3 grams of fiber, so keep a bag of this food in your cupboard at all times. This will give you easy access to high-fiber dishes. And brown rice dishes are many and varied. Try soup with brown rice or oven-baked brown rice. You can even make brown rice patties.
Flaxseed is known as dietary and healthy food. Grind flaxseeds and add them to pastries such as healthy muffins and dietary pancakes. Just one tablespoon of flaxseed will provide you with 3 grams of fiber. They are also a great source of healthy fats. If you want to use flaxseeds, you can add them to breakfasts for weight loss, oatmeal, bread with flaxseed.
Whether you love okra, can't stand it or aren't quite sure what to cook with it, there's one thing you need to know. This vegetable is high in fiber. Half a cup has about 2 grams of fiber. Not sure how to cook okra? Try okra stew, roasted okra, okra with vegetables.
The well known for their rich vitamin C composition, oranges probably don't get what they deserve because of their very healthy fiber. A medium-sized orange has 4 grams of fiber.
There is a reason that plums are popular for being one of the effective anti-constipation foods.
In addition to sugar, dried fruit with a laxative effect also contain a lot of fiber. Plums are not only healthy, but also a very tasty breakfast, so don't wait any longer - try them! You can also make a cake with plums, fruit puree, muesli, fruit cream or raw fruit dessert.
Another delicious food on our high-fiber food list is cauliflower. It is great just baked, or it can also be used in a keto diet. There are so many keto recipes with cauliflower, which are well known. For example, keto pizza with cauliflower or cauliflower patties. To eat more of this vegetable, you can also make cauliflower puree or cauliflower casserole.
