Fiber is an integral part of many plant-based foods that the body can’t break down. Fiber is incredibly important. Eating foods with high fiber content has specific benefits for constipation, weight loss, blood sugar, etc. According to the FDA, women should eat at least 25 gm of fiber daily, while 38 grams are ideal for men. Studies show that most people failed to reach this suggested amount. The good news is that increasing your fiber consumption is as simple as adding healthy snacks into your diet.
This article guides you through good sources of fiber that are both yummy and nutritious.
1. Beans
Lentils and other beans are a good addition to your favorite soup and salad. Beans are the best source of dietary fiber that is essential for keeping the gut healthy. Beans such as edamame can be your ultimate fiber-rich snack. Edamame is a steamed soybean that boasts 9 grams of fiber for a half-cup serving. Beans, aside from fiber, are also an excellent source of protein; that is why it is good for people on a vegetarian or vegan diet.
2. Broccoli
When it comes to nutritious foods, broccoli always makes it to the list. And for a good reason! Aside from broccoli’s high fiber content, it is also packed with B vitamins, iron, vitamin C, vitamin K, folate, and potassium. If that’s not enough, broccoli is rich in antioxidants and cancer-fighting properties. A cup of broccoli has 5 grams of fiber. Studies suggest that these fibers can boost your gut bacteria, which keep your digestive tract healthy. Although all cruciferous vegetables are healthy, broccoli is known as one of the world’s most nutrient-dense foods.
3. Berries
Berries, in all its types, are good sources of fiber. Also, best known for their antioxidants, but they are loaded with fiber, too. A cup of fresh blueberries contains 4 grams of fiber, while strawberries have 3 grams. A cup of frozen unsweetened blueberries can give just about the same amount. Blackberries and raspberries are good fiber sources too. Berries are naturally low in calories, and that is a significant bonus.
4. Avocado
Just like broccoli, avocado is a popular superfood. Avocadoes are rich in many nutrients such as magnesium, potassium, vitamin C, vitamin E, and B vitamins. Fruits are commonly rich in carbohydrates, but avocado is different because it is rich in healthy fats. As a fiber source, avocado also does pretty well with 10 grams of fiber per each cup. Avocadoes can easily go with any food. You can put it on your toast, eggs, guacamole, salad, and entrees.
5. Nuts
When you talk about healthy fats, nuts, just like avocadoes, are a good food source. Aside from this, nuts have huge amounts of protein and fiber. One serving of almonds and sunflower seeds contain around 3 grams of fiber. Instead of the pre-packaged nuts you can find in the grocery, try raw or dry-roasted nuts to avoid extra oils and calories. Nut butter also contains fibers that can help you reach the daily value required.
6. Whole Grains
Real whole grains are packed with lots of dietary fiber. Whole grains are present in brown rice, oats, whole-wheat pasta, and whole wheat bread. As per FDA’s advice, food can be considered a real whole grain if whole grains are the first ingredient in the food package.
7. Apples
Is it true that an apple a day keeps the doctor away? Studies suggest that this is not necessarily accurate. However, apples are undeniably healthy with their fiber content that can lower cholesterol and protect arteries. In one apple, there are around 4 grams of fiber. Fresh apples can easily pave their way on your daily nutritious snack.
8. Dried Fruits
These fruits, such as dates, figs, and prunes, are suitable for people struggling with constipation. Hence, it can enhance your daily fiber intake and give you some comfort through helping you move your bowels. One should take note that eating a lot of dried fruit can bring about stomach cramps or diarrhea. To avoid this, start eating a small serving of dried fruits and observe how it feels when they were already digested before eating some more.
