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. 

 

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. artichoke 

 

 

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! 

 

**REMEMBER – Drink enough water to get the most of your fiber intake!**

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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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.

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. 

 Bulgar 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!*

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement     

Fat-Fighting Foods

Greek Yoghurt
What makes Greek yoghurt a delicious tool for weight loss is its protein content. It has twice as much as other yoghurt. "Protein takes longer to leave the stomach," says sports nutritionist. "That keeps you satisfied longer." As a bonus,  the body burns more calories digesting protein than carbs. Non-fat, low-fat, and low-sugar types keep a slim profile.


Quinoa
Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fibre in one cup, plus it's as easy to cook as rice. It's also packed with nutrients such as iron, zinc, selenium, and vitamin E. For a quick and interesting dinner, mix in some vegetables, nuts, or lean protein.

Cinnamon
Studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curtail appetite, particularly in people with type 2 diabetes. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yoghurt to add sweetness without adding calories.


Hot Peppers
Hot peppers contain a flavourless compound called capsaicin. It's more plentiful in spicy habaneros, but also occurs in jalapeños. This compound appears to curb appetite and speed up the metabolism slightly, but only for a short time. Dr. doubts that this has a significant impact on weight loss. But, she says, people tend to eat less when their food is spicy.

Green Tea
Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Bonci recommends taking your tea hot, because it takes longer to drink, providing a soothing, mindful experience.


Grapefruit
While grapefruit doesn't have any magical fat-burning properties, it can help dieters feel full with fewer calories.She attributes this to the plentiful amounts of soluble fibre, which take longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal may help fill you up, so you eat fewer calories during the meal.

Watermelon
Foods that are high in water content take up more room in the gut. This signals the body that you've had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are chock-full of water and nutrients, but low in calories. Watermelon is a great example. It's a rich source of the antioxidant lycopene and adds some vitamins A and C to your day, too.

Pears and Apples
Pears and apples are also high in water content. Eat them with the peels for extra fibre, which will keep you full longer. She recommends whole fruits rather than fruit juice. Not only do you get more fibre, you have to chew the fruits. This takes longer and requires some exertion. You actually burn a few calories chewing, as opposed to gulping down a smoothie.

Grapes vs. Raisins
The value of water content becomes clear when you look at two cups of grapes vs. ¼ cup of raisins. Either choice has a little more than 100 calories, but the larger portion of grapes is likely to feel more satisfying. Still, she says, dried fruit has an interesting texture. When used sparingly, a few raisins or dried cranberries can make a salad more appealing.


Berries
Like other fruits, berries are high in water and fibre, which can keep you full longer. But they have another benefit -- they're very sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they're easy to find and loaded with antioxidants.

Raw Vegetables
Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they're full of water to help you feel full, and they're low in calories. Half a cup of diced celery has just eight calories. She suggests coating celery with a little peanut butter or dunking carrots in salsa. When you're in the mood for chips and dip, try replacing the chips with raw veggies.

Sweet Potatoes
Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavour, they require very little embellishment. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, and fibre.

Eggs
Studies suggest eating protein in the morning will keep your hunger at bay longer than eating a bagel or other carbs. One egg has only 75 calories but packs 7 grams of high-quality protein, along with other vital nutrients.She adds that your body will burn more calories digesting eggs than a carb-heavy breakfast. If you have high cholesterol, one egg is almost all the cholesterol you should have in a day. Choose egg whites, which are cholesterol free.

Oatmeal
Oatmeal has three things going for it: fibre-rich whole-grain oats, lots of water, and it's hot. She says this is a very filling combination. Hot food takes longer to eat, and all that liquid and fibre will help you feel full longer. "Don't buy the one that's already sweetened,". "You can choose how to flavour it." Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar.



Crisp breads
Whole-grain rye crackers, sometimes called crisp breads, offer a low-fat, fibre-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer assortment of plant nutrients. This doesn't just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals, and pastas.

Tabouli
A stand out whole grain is bulgur wheat, the type found in tabouli. It's high in fibre and protein, but low in fat and calories. That helps you fill up with a minimum of calories.She adds that the rich taste makes it satisfying. "It's flavourful, so you don't need to add a lot of oil," she says. To turn this dish into a meal, she suggests adding beans and stirring in extra tomato, cucumber, and parsley.

Soup
Soup -- we're talking broth-based, not creamy -- is a dieter's friend in several ways. It's full of water, which fills you up with the fewest possible calories. It's hot, which prevents you from guzzling it down too quickly. When eaten before a meal, soup can take up space that might have gone to higher calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.

Salad
Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. But be careful about dressing, which can add a lot of calories. I recommend using salsa, hummus, or black bean dip as dressing or just plain salt, lime juice and pepper powder !

Nuts
Nuts are an excellent way to curb hunger between meals. They're high in protein, fibre, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. The key is to "be careful with quantity,". "Choose something in a shell, so you have to work harder and slow down."

Air-Popped Popcorn
Three cups of plain, air-popped popcorn may seem like a whole lot, but the calorie content is low. All that air adds volume without adding fat or sugar. "When people are looking to snack, they don't stop at 10 potato chips,". They want to have their fill, and a big bowl of popcorn delivers. "It's visually satisfying, plus it takes time to eat."

Skim Milk
Skim milk provides plenty of protein, calcium, and vitamin D with none of the fat found in whole milk. And even though it's fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein.



Beans
Beans deliver a nutritional triple punch. They're a vegetable, a protein, and a great source of fibre. This means they'll help you stay full for the price of very few calories. They're also easy to prepare when the munchies strike. Open a can of garbanzo beans and toss them into soup or salad or mash them up to use as a dip. One cup packs 12 grams of fibre, just 4 grams of fat, and 15 grams of protein.

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

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