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Reasons why you need to incorporate more fiber into your diet?
High fiber foods offer the following benefits when you consume them:
- Reduces cholesterol: The presence of fiber in the digestive tract helps to reduce the body’s cholesterol absorption.
- Promotes a healthy weight: High-fiber foods like fruits and vegetables are lower in calories. Also, fiber can slow digestion in the stomach to help you feel fuller for longer periods.
- Adds bulk to the digestive tract: People who struggle with constipation need to add fiber to their diet. Fiber adds bulk to the digestive tract naturally and stimulates the intestines.
- Promotes blood sugar control: It can take your body longer to break down high-fiber foods that help you maintain blood sugar levels and are especially helpful for diabetes.
- Reduces the risk of gastrointestinal cancer: Eating enough fiber can protect your body against certain cancer types, including colon cancer. Moreover, some fiber types, such as pectin in apples, may have antioxidant-like properties.
Drinking plenty of water during your fiber intake may also help keep these symptoms at bay.
Here are some high-fiber breakfast foods that are both healthy and satisfying.
To get started, you’ll need to:
High fiber breakfast foods with their fiber contains
- Pears: 5 grams in a medium-sized, raw pear, or 3.1 grams per 100 grams
- Strawberries: 3 grams in 1 cup of fresh strawberries, or 2 grams per 100 grams
- Avocado: 10 grams in 1 cup of raw avocado, or 6.7 grams per 100 grams
- Apples: 4 grams in a medium-sized, raw apple, or 2.4 grams per 100 grams
- Raspberries: One cup of raw raspberries contains 8 grams of fiber or 6.5 grams per 100 grams.
- Bananas: 1 grams in a medium-sized, or 2.6 grams per 100 grams
- Blueberries: 4 grams per 100-gram serving
- Blackberries: 3 grams per 100-gram serving
- Carrots: 6 grams in 1 cup of raw carrots, or 2.8 grams per 100 grams
- Beets: 8 grams per cup of raw beets, or 2.8 grams per 100 grams
- Broccoli: 4 grams cooked broccoli per cup or 2.6 grams per 100 grams
- Artichoke: 9 grams in 1 raw globe or French artichoke, or 5.4 grams per 100 grams
- Brussels sprouts: 3 grams per cup of raw Brussels sprouts, or 3.7 grams per 100 grams
- Kale: 6 grams
- Spinach: 2 grams
- Tomatoes: 2 grams
- Lentils: 1 grams per cup of cooked lentils, or 7.3 grams per 100 grams
- Kidney beans: 2 grams cooked beans per cup, or 6.8 per 100 grams
- Split peas: 3 grams cooked split peas per cup or 8.3 per 100 grams
- Chickpeas: 5 grams cooked chickpeas per cup, or 7.6 per 100 grams
- Oats: 5 grams per cup of raw oats, or 10.1 grams per 100 grams
- Almonds: 4 grams per 3 tablespoons, or 13.3 grams per 100 grams
- Chia seeds: 75 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams
- Fresh coconut: 9 grams
- Pistachios: 10 grams
- Walnuts: 7 grams
- Sunflower seeds: 1 grams
- Pumpkin seeds: 5 grams
- Sweet potatoes: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber or 2.5 grams per 100 grams
High fiber keto foods
- All leafy greens
- Cruciferous vegetables including broccoli, cauliflower, Brussels sprouts, cabbage, kale
- Bok choy
- Low-sugar berries or wild blueberries
Nuts & seeds:
- Chia seeds
- Hemp seeds
High fiber vegan foods
- Whole grains such as wheat berries, oats, buckwheat, quinoa, brown rice, millet, and more.
- Legumes such as split peas, lentils, chickpeas, black beans, tempeh, and more.
- Nuts and seeds include almonds, pumpkin seeds, coconut, pecans, flax seeds, chia seeds, and more.
Most people do not take the recommended daily intake of 25 grams for women and 38 grams for men.
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