Fiber is one of the essential nutrients to keep you full and satisfied. Fiber is truly one of the favorite topics to discuss when it comes to achieving optimal health.
Fiber comes with many benefits, yet the average adult only consumes about 15 grams per day. Fortunately, increasing your fiber intake is easy to integrate high fiber foods into your diet.
Unfortunately, 95% of American adults and children do not consume the recommended daily fiber intake. In America, the average fiber intake is recommended to be 16.2 grams a day.
I have already shared a post related to this topic What Are Two Types Of Carbohydrates? I hope you read this post.
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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.
Fiber offers many health advantages, but it’s important to consume fiber-containing foods slowly for a few days to avoid disadvantages, such as bloating and gas.
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:
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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
High-fiber keto foods, such as those mentioned below, are recommended as part of a well-formulated ketogenic diet. Try applying these examples to your diet these examples:
- 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.
Fiber is an important nutrient that promotes weight loss, lowers blood sugar levels, and fights constipation.
Most people do not take the recommended daily intake of 25 grams for women and 38 grams for men.
Try adding some foods given above to your diet to increase your fiber intake easily.
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