Are you aware of the power of high fiber foods?
The funny thing is, people most commonly only think they need fiber to make a run to the bathroom, as a remedy for constipation.
What if I told you that fiber is the one powerful ingredient that can increase your lifespan, boost the metabolism, get your cholesterol in control, help with PMS, reduce your risk for serious diseases and clear up your complexion?
You are now intrigued, aren’t you?
Unfortunately, the majority of Americans missed out on this fact, too. The result is only 5% of all Americans is receiving sufficient dietary fiber daily doses.
I think it is time that we take matters into our own hands and make changes into our modern western diet. Let’s have a look at some foods high in fiber.
High Fiber Foods – The Top 10
Fiber is much more than your remedy for solving constipation. It is your secret weapon against cancer, diverticulitis, PMS, obesity and heart diseases.
How can you join that 5 percent of Americans?
It is simple. Just add the following fiber rich foods into your diet.
A sliced cup of avocado equals 10.5 grams of dietary fiber. Additionally, this fruit enriches your body with vitamin C, E, B6 , K and Potassium.
Of course, there is difference in fiber content based on avocado types. I would recommend the Florida avocados, because their fiber amounts are much more insoluble than the California ones.
Adding avocado into your diet should not be a difficult task. There are plenty of options you can choose. I use different avocado recipes all the time.
When someone mentions foods rich in fiber, I immediately picture some nice, fresh figs. I put them on my salads, cereals or eat them in combination with honey as dessert.
Why? Because a cup of figs contain even 14.6 grams of fiber!
If you do not like them fresh, you can always opt for dried figs instead. They are also known to be a great fiber source.
3. Brussels Sprouts
Being one of the top power-packed vegetables available to people, it is no wonder that these vegetables are also rich in fiber.
These green helpers are rich with antioxidants and anti-inflammatory properties. They offer you healthy detox and daily dosage with fiber, vitamins C, K, B2, B6 and Manganese.
I personally enjoy them baked, but there are also many other ways to implement them into your diet.
4. Whole Grains, Cereals, Oats
A healthy bowl of oatmeal or cereals for breakfast is your sure way to help get the daily dosage of fiber you need. These are one two of the most recommended high fiber foods.
A single serving of oatmeal equals 5 grams of fiber.
What better way of gaining energy and increasing fiber intake than through a steaming bowl of oatmeal.
Getting more fiber into a daily diet is easier than you may think. Oats are available throughout the year and can be added to many dishes. Much of the fiber contained in this food is soluble and very beneficial for the heart.
If you like toast for breakfast, choose whole wheat bread over white bread, and don’t forget whole grain pasta for lunch!
Beans are an absolute must when it comes to fiber!
Cooked black beans have 15 grams (per cup). I pair sweet potatoes and black beans to get the ultimate carbs, protein and fiber take-in.
Lima beans are a bit dull on their own, but they are amazing in combination with bacon fat or pureed into a soup. A single cooked cup contains 13.2 grams of fiber.
Chickpeas are the people’s source for many notable nutrients, including Folate, Manganese, Copper, Protein, Omega-6 fatty acids and of course, fiber. There are approximately 8 grams of fiber in a cup of chickpeas.
You can try them out in many combinations.
If you like soups and pilafs, here is what you should add to them for incorporating more fiber into your diet.
Aside from being a rich source of fiber, lentils are also backed with folate, an essential supplement for pregnant women and patients with damaged liver.
Bugs Bunny was a smart fellow, you know. He was probably one of those 5% that consumed the recommended fiber dosage.
Why? Because he enjoyed eating this healthy, tasty fiber rich food.
A small carrot contains 1.4 grams of fiber. No wonder Bugs Bunny was so happy, huh?
I don’t think there is a single person in the world that doesn’t like this tasty fruit!
You are in luck because now you have a plus reason to eat more raspberries. Aside from being rich in antioxidants, raspberries are also one of the foods high in fiber.
A cup of raspberries contains around 8 grams of fiber.
You can always mix this tasty treat in your oats. This way, you will get the amazing combo to keep your fiber levels up and running every day.
10. Apples, Bananas, Oranges, Strawberries
They all have 3-4 grams of fiber so they are still considered high fiber foods.
Of all the four of them, oranges contains the highest fiber quantity (around 4 grams), but that’s probably because oranges are usually bigger and heavier fruits.
The grocery stores are packed with high fiber foods, you just have to look for them. If you are ready to make some changes in your diet and your health, it is time that you start consuming the recommended fiber dosage.
And what better way to do this than trough high fiber foods?