Fiber may not be as cool to talk about as some other nutrients; though fiber is an essential, and often ignored, part of a healthy diet. Although we aren’t able to actually absorb fiber as it has a “sponge-like” result, helping to soak up water for smooth digestion. Fiber is related to heart health and helping to control blood sugar. If you’re trying to lose weight or maintain weight loss, fiber helps you to experience full for longer, so you’re less likely to eat too much. Depending on your gender and age, adults should eat about 20 to 35 grams of fiber every day. But the typical American is only meeting half of his or her daily requirements! If you’re looking to get extra fiber in your diet, read the article below to know the foods high in fiber.
Foods High in Fiber (Fiber Rich Foods):
1.) Bulgur Rich in Fiber
If you want to add in more fiber and whole wheat into your home cooking, but you’re fed up of rice and quinoa, bulgur is your solution. It’s one of the most-fibrous storeroom staples you can find and ultimate for putting together nutritious side dishes on the fly. To create a simple tabbouleh—a staple of Mediterranean cooking—simply mix the bulgur with lots of chopped parsley, garlic, cut tomatoes, and a slight olive oil and lemon juice.
2.) Avocados a Good Source of Fiber
Avocados not only set a good dose of fiber, but also hold more potassium than a banana! This well-rounded fruit is also a good source of heart-healthy mono-unsaturated fats and vitamin K, a nutrient that helps in developing strong bones. Collect the benefits by throwing a few slices onto your day salad or sandwich. The blend of fiber and fat is sure to keep you full until supper. It is one of the top foods high in fiber.
3.) Wheat Bran Full of Fiber
Low in calories, high in muscle developing protein and full with fiber, wheat bran is certainly a nutritional winner. Prepared from the solid, outer hull of wheat grains, this low-fat snack adds a sweet, nutty taste to home-made muffins, waffles, pancakes and breads. It also makes a good addition to hot and cold cereals. If you’re really trying to increase your dietary fiber, consume it alone, porridge-style, with a shake of cinnamon and drops of honey. Eat it regularly as it is one of the best foods high in fiber.
4.) Blackberries a Good Source of Fiber
These antioxidants loaded berries not only help to heal disease, but also pack more fiber than most other fruits. A cup of blackberries contains half of the day’s vitamin C, a nutrient that can help lower cholesterol levels and improve heart health. Spray them over your morning oats, add them to salads, mix them into smoothies or eat them bare to extract the benefits. There are numerous foods high in fiber but it is one of the best.
5.) Apples a Rich Source of Fiber
One large apple has about 10 grams of fiber per serving – this can help to maintain your digestive system and your hunger in check. Apples contain a sort of antioxidant called polyphenols. Antioxidants have been known for having cardiovascular and anti-cancer benefits. Research has proved that apple pectin has a defensive effect against colon cancer. Apples are a perfect, handy snack – you can eat them anytime, anywhere. Even if you have an apple a day, you probably won’t get fed up because there are over 7,500 varieties of apples worldwide! Put apple slices to a fresh salad or sandwich, or start your day with whole-wheat apple pancakes!
6.) Strawberries a Good Source of Fiber
Strawberries are a tasty high fiber fruit with a lot of health benefits. Just one cup contains 5 grams of fiber. A bowl of strawberries also supplies more vitamin C than an orange meeting 150% of your daily requirements! Strawberries also contain other crucial nutrients such as folate, potassium, magnesium, and vitamin K. Strawberries will add sugariness and consistency to any salad, and are a preferred ingredient in smoothies.
7.) Popcorn a Rich Source of Fiber
Popcorn is a superb low calorie, high fiber snack that will keep your desire satisfied. Two bowls of air-popped popcorn contains about 5 grams of fiber and less than 100 calories. Popcorn is actually just popped corn kernels, and therefore it is a complete grain. Many people don’t understand that popcorn can be a healthy bite because too often it is dipped in butter and salt. You can store it in a sealed container in a cool, dry cabinet for a number of days after popping.
8.) Almonds a Good Source of Fiber
Almonds are a multipurpose, power-packed nut and a great source of fibre. One ounce of almonds contains 5 grams of fiber and 6 grams of protein. They’re also low in fat and high in powerful antioxidants, mainly vitamin E. Research shows that just 1 ounce of nuts, like almonds, per day may help to diminish the chance of heart disease. Almonds are a great, handy snack, but they’re also great on salads, and cereals. When stored in the refrigerator, whole almonds can last up to 2 years with almost no decline in quality.
9.) Potatoes a Good Source of Fiber
There are a lot of misperceptions about potatoes out there, but the reality is potatoes are good for you. One average size, the potato has just 100 calories and 2 g of fiber. Potatoes don’t hold any fat, sodium or cholesterol, plus they provide 40% of your daily value of vitamin C. You might be amazed to hear that an average potato has more potassium than a banana. Potatoes are naturally healthy, so if you’re preparing a baked potato keep it healthy by choosing your toppings with awareness. And don’t forget that potatoes are ideal for summer as they are great on the grill.
10.) Bananas a Rich Source of Fiber
Bananas are one of nature’s many wonderful foods. An average banana has about 100 calories and provides 30 g carbohydrates and 3 grams fiber. In addition to fiber, bananas have resistant starch, a type of carbohydrate you can’t digest, but that helps you to feel fuller longer. Bananas are also great for your heart: one banana contains about 20% of your daily potassium needs. Research shows that potassium-rich diets can help to lower the blood pressure and the chances of heart attack.
11.) Whole Grains a Rich Source of Fibre
One of the best ways to intake fiber is to eat a lot of whole grains. A whole grain in natural seed that is made up of the germ, bran and endosperm. Processing the grain takes away the bran and germ. This causes protein, fiber and other essential nutrients to wash away. If the grain has been processed, the food made from it should deliver the same quantity of nutrients that are present in the original grain seed. Always go for whole grains that are not processed. You can eat whole grains in various dishes like snacks, pilafs, breads, salads, crackers and desserts.
12.) Edamame a Rich source of Fibre
Edamame are raw soy beans picked plucked fully ripened with a good crisp and nutty taste. You can find them in most of the grocery stores freezer section. They are less processed than soy in various packaged foods. Eat one cup of the edamame to get 15 grams of fiber to get your digestive system work properly. Try to look for organic edamame not the genetically prepared edamame. You can eat edamame in the form of salads, boiled, baked or in the grilled form. It is one of the best foods high in fiber.