14 Healthy fiber rich foods
You've probably heard of fiber, but you may not know exactly what it is and why it is important to get your daily dose.
Dietary
fiber is best known for its ability to prevent or relieve constipation,
but this naturally occurring nutrient has other health benefits as
well, including lowering the risk of diabetes and heart disease and
helping maintain a healthy weight. Fiber includes all the parts of plant
foods that our body can't digest, which is it ironically helps get your
digestion going.
There
are two kinds of fiber: soluble, the kind that dissolves in water, and
insoluble fiber, the type that promotes the movement of material through
the digestive system. Most plant-based foods contain both soluble and
insoluble fiber, although not in equal amounts, which means it is best
to eat a variety of foods rich in fiber. In general, above the age of
50, men should consume 30 grams and women 21 grams of fiber each day.
Here are the foods that will help you the most with your fiber dose, and you probably eat some of them every day!
Apples
One
medium-sized apple contains about 17 percent of the daily recommended
value for fiber intake, about 4.4 grams. Apples also have less than 100
calories and are probably already a staple snack in your diet. Make sure
to leave on the skin when you eat the apple, because it contains all of
the fiber.
Walnuts
Only
a handful of walnuts contains about 2 grams of fiber, 8 percent of your
daily value, and has only 190 calories. Add walnuts to your morning
yogurt or pack them as a healthy snack and you're good to go. Walnuts
are also great additions to salad and deserts.
Sweet Corn (Yellow)
A
favorite snack of the summer months. Each 6-inch ear of corn has 1.5
grams of fiber in it, and a 12 ounce can has nearly twice that! Eat
sweet corn just as it is, or add it to your favorite dishes to get
enough fiber in your diet
Oatmeal
A
great way to start off the day, oatmeal is high in fiber and so good
for you! Not only does 1 cup of oatmeal contain 16 percent of your daily
value and only 160 calories, oatmeal will also help lower cholesterol.
You can eat oatmeal plain or add berries to up the fiber content even
more!
Lentils
In
a soup or as a side, lentils are one of the fiber-richest legumes. They
are also great sources of protein, folate, vitamins and iron. Just a
cup of lentils contains 63 percent of your daily amount of fiber.
Artichokes
Of
course artichokes are good for you! One medium artichoke can provide
you with nearly half of the daily recommended amount of fiber, along
with a number of other nutrients. Artichokes are also very low in
calories, with only 64 calories per medium-sized artichoke, so eat up!
Broccoli
This
deep green vegetable is super rich in fiber, with one cup providing
over two grams of fiber and 9 percent of the daily value. However, it is
important to know that when the broccoli is steamed or cooked, it loses
a good deal of its nutritional value and becomes more of a carbohydrate
than anything else. So try to consume as much raw broccoli as possible,
either in salads or as a snack.
Shredded Wheat Cereal
Believe it or not, some breakfast cereals can be healthy! One cup of sugar-free shredded wheat cereal contains about 9 grams of fiber, 36 percent of your daily value.
Brussels Sprouts
If
you're not a fan of Brussels sprouts its ok to refrain from this one,
but if you do like them or are willing to try, they are an excellent
source of fiber and other nutrients. One cup of cooked Brussels sprouts
contains about a quarter of the daily recommended value of fiber and are
low in calories, only 65 per serving.
Bulgur Wheat
The
fiber-rich cousin of couscous, bulgur wheat is rich in both protein and
fiber. One cup of cooked bulgur wheat contains 33 percent of the daily
value of fiber, and can be eaten for breakfast, lunch and dinner
depending what spices are added to it.
Brown Rice
Brown
rice is rich in insoluble fiber, which can help relieve constipation
and help keep you regular. Add it as a side dish to your daily serving
of protein and you will take care of nearly 14 percent of your daily
value with only one cup.
Prunes
Dry
fruit is traditionally known as a quick source of fiber, but not the
amounts you may have thought. About 6 dried prunes contain 3.6 grams of
fiber, or 14 percent of the daily value, which is good, but not amazing.
However, prunes are full of plenty of other nutrients that make them
worthwhile for eating.
Navy Beans
When
it comes to fiber-rich fruits and vegetables, navy beans steal the
show. With 19.1 grams of fiber in one cup of cooked beans, you will take
care of 76 percent of your fiber intake in a flash!
Raspberries
Who
doesn't love red and sweet raspberries? Well, the good news is that
these berries taste great and are an excellent source of fiber. One cup
of raspberries contains nearly 32 percent of your daily value and can be
enjoyed at any time of the day as a sweet, nourishing, and low calorie
treat!
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