14 Fantastic Natural Sources of Healthy Fiber!
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.
Brussels Sprouts
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 SproutsIf 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!
**REMEMBER – Drink enough water to get the most of your fiber intake!**