IMPORTANCE OF FIBRE AND FOODS RICH IN FIBRE

Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. If it were a drug, the world would be clamoring for it.

But few people are getting enough.

Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods—not foods that tout "added fiber"—is the best way to increase your fiber intake, says Carolyn Brown, RD, a nutritionist at Foodtrainers, in New York City.

Here is a list of high-fiber foods—and tasty recipes that contain them.

Corn

We're most familiar with the sunny, yellow version, but corn comes in a rainbow of colors—from pink to blue to black—each with its own special combination of antioxidant nutrients.

A single ear of corn, which is about a half cup of corn kernels, contains 2 grams of fiber. Popcorn is also a terrific—and low-calorie—fiber source, with about 3.5 grams of fiber per three-cup serving.

For corn recipes, see my recipe blog.

White beans

In addition to being rich in fibre, protein, and iron, white beans are one of the best nutritional sources of potassium—1 cup will cover 25% of your daily requirement for this hypertension-fighting nutrient.

Beans get a bad rap when it comes to gas, but the key is to amp up your fibre intake gradually. If you only eat (low-fiber) foods right now, don't suddenly switch to eating 40 grams of fiber a day, because that will cause a lot of stress to the digestive system.

Black beans

Black beans contain 15 grams of fiber per cup, and about 15 grams of protein. Their dark, rich color signals a high content of flavonoids, plant pigments that are powerful antioxidants. As you add beans and other high-fibre foods to your diet, be sure to drink more water, too.

Kidney beans

Like their cousins—they're rich in fibre, protein, and iron.

Garbanzo beans OR Chickpeas

Also known as chickpeas, these versatile legumes come in two varieties: the light-colored "Kabuli" type, most common in the United States, and the darker "Desi" variety, which are richer in fibre and antioxidants. Garbanzos were first domesticated in the Middle East, where they remain an important staple ingredient in dishes such as hummus and falafel.

for recipe, see my recipe blog.

Avocado

The creamy flesh of the avocado is a great fiber source; a two-tablespoon serving of avocado has about 2 grams of fiber and an entire fruit contains around 10 grams. Avocados are also an excellent source of mono- and polyunsaturated fats—the "good" kind that can help lower cholesterol and reduce heart-disease risk.

for recipe, see my recipe blog

Whole-wheat pasta

Swapping out traditional pasta for the whole-wheat kind is a great way to introduce more fibre to your diet. Really small changes will make a difference.

for recipe, see my recipe blog

Brown rice

If you've been strictly a white-rice eater, the chewier texture and nuttier taste of brown rice can take some getting used to—but it's worth the effort. Every cup contains 3.5 grams of fiber.

Researchers recently found that although eating five or more servings of white rice a week increased type 2 diabetes risk by 17%, adding a couple servings of brown rice per week decreased risk by 11%.

EDAMAME

Long popular in East Asian cuisine, edamame are immature soy beans boiled in the pod. You can pop them out of the pod into your mouth, or mix them into a tasty dip. A half-cup serving of edamame can contain up to 11 grams of protein and 9 grams of fiber, depending on the brand.

for recipe, see my recipe blog

Whole-wheat bread

White bread and other refined grains are milled, meaning the outer coating of the grain (bran) has been removed, along with the germ, a tiny part of the kernel that serves as the seed's 'embryo.' Whole wheat retains these nutrient- and fiber-rich elements, so switching from white to whole wheat is a smart nutritional move.

for recipe, see my recipe blog

Lentils

This tiny member of the legume family is super-rich in fiber, with 15.6 grams per cup. Cultivated since Neolithic times, lentils are also a great source of protein, B vitamins, iron, and other minerals.

for recipe, see my recipe blog

Pear

As with most fruits with edible skins, pears are most nutritious and fibre-rich when their skins are left intact. Keeping the skin on is really important for fibre. A medium-size unpeeled pear contains about 5.5 grams of fibre.

for recipe- see my recipe

ARTICHOKE

A single boiled artichoke contains a whopping 10.3 grams of fiber, and you'll get 7.2 grams of fibre from a half cup of artichoke hearts. Artichokes also are rich in silymarin, an antioxidant that may improve liver health.

for recipe, see my blog.

Oatmeal

Oats contain beta-glucan, a special type of fibre that has particularly powerful cholesterol-lowering effects, and may also boost immune-system function.

Oats also feature a good mix of soluble fibre (the type that lowers blood cholesterol) and insoluble fibre (which helps keep your digestion running smoothly).

for recipe, see my recipe blog.

Raspberries

Whether they're ruby-red or blue-black, raspberries are nutrition superstars. In addition to being extra-rich in fibre, one cup will give you about a third of your daily fibre needs—they're also chock-full of powerful antioxidants. Frozen ones are equally good.

for recipe, see my recipe blog.

Peas

The humble pea, eaten straight out of the pod, bought frozen or cooked, or dried and made into split-pea soup, is a tasty, versatile, and inexpensive fiber source. One cup of split peas boasts 16.3 grams of fiber, and a cup of frozen peas contains a not-too-shabby 8.8 grams after cooking.

for recipe, see my recipe blog.

Broccoli

By now we all know that broccoli is very good for you. A member of the cruciferous vegetable family, known for its cancer-preventing properties, this veggie also contains a respectable amount of fiber: You'll get about 5.1 grams in a cup of boiled broccoli.

for recipe, see my recipe blog.

Apples

When you're talking about apples, the skin's the thing—you've got to leave it on or you'll be missing out on fiber and a host of beneficial phytochemicals.Once you take the skin off, you take off a lot of the good stuff that's in there. A single regular-size apple contains about 4.4 grams of fiber.

Almonds

Almonds—and pretty much every other edible nut and seed you can think of—are good sources of fiber, packed with healthy fats and protein. But all that goodness comes with a high calorie count, so keep your eye on serving size. A quarter-cup handful makes a good balance, with about 3 grams of fiber and around 170 calories.

BARLEY

It may be best known as a raw ingredient in beer and whisky, but barley is a whole grain, too, and a good source of heart-healthy beta glucan. A recent study found that healthy people who ate barley with their breakfast felt less hungry before lunch than study participants who ate wheat or refined rice.

for recipe, see my recipe blog.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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