Nutrition

The Top 10 Foods High in Fiber

food that are rich in fiber

Let me start by asking you one simple question: Are you getting enough fiber in your diet?

If you have to think about that question, the answer is probably no. That’s not a good thing.

Okay, let’s get to the reason why I’ve decided to tell you about the top 10 fiber-filled foods; it’s because you need it in your diet so that you can go on performing your daily functions properly.

And I know what you’re thinking, “Do I have to eat those nasty bran muffins that my grandmother always makes?”, or, “Must I really eat a bowl of raisins every week?” I can calm your worries right now by saying no, you do not need to eat bran muffins or raisins to get fiber into your body. In fact, you can stay away from nasty foods that increase fiber if you’d like. Why can you stay away from these foods? Well, because I’m going to list 10 foods below, and briefly explain them, so that you can choose which foods to incorporate into your diet.

So, check out the information I’ve provided you below, choose a few foods, and be sure to eat at least one of the chosen foods with every meal. Here we go!

  1. Black Beans

Black beans contain something known as anthocyanins. Anthocyanins are active antioxidants that help the body reduce its risk of heart disease, and they’re a great plant protein to help you build strong muscles.

The best part about black beans is that you can put them into almost any meal. Try making a black bean burger out of them. If you love salads, throw a cup of them on your next one. Look up some other ways if you want to get creative. Just always be sure to make your serving size of this plant protein approximately one cup, that way you’ll be getting 15 full grams of fiber!

  1. Raspberries

Raspberries are naturally loaded with antioxidants and vitamin C, therefore making them extremely good for your overall health along with your fiber intake.

You can add these tiny fruits to your morning yogurt or your afternoon salad. If you like to snack on fruit throughout the day, you can even choose this berry to eat alone, or in addition to other fruits.

Try to have an entire cup of raspberries when you do eat them, that way you can total your fiber intake up to 8 grams.

  1. Chia Seeds

The thing about chia seeds is that they absorb super-fast into any meal that you have, basically rendering them compactable and delicious.

Chia seeds can be put into oatmeal, smoothies, salads, or yogurt. And, not only are they a great source of fiber, but they’re also full of Omega-3 fatty acids. With that being said, these little seeds are great at getting rid of body inflammation.

Go home and add 2 tablespoons to your next helping of yogurt or oatmeal; that will bring your fiber intake to 8 grams.

  1. Broccoli

Broccoli is high in fiber, low in folate, and loaded with vitamin K. With that being said, I encourage you to eat it as is for a snack, or to add it as a topping in your salads, baked potatoes, or pizza.

Keep in mind that one cup of broccoli is only 5 grams of fiber; though it’s good for you, it may not be the best option.

  1. Sweet Potatoes

Sweet potatoes are filled with fiber, calcium, potassium, and vitamins A and C.

Bake the sweet vegetable or turn it into sweet potato fries, whichever you prefer. Remember, 1 cup of these potatoes will give you 4 grams of fiber.

  1. Apples

An apple a day keeps the doctor away may be a silly saying, but these fruits are extremely healthy for you. They’re loaded with antioxidants, vitamin C, and fiber.

Make sure you eat the skin on the apple, though, as this is the part of the fruit that has the most fiber in it. Throw some peanut butter on some slices of a medium sized apple every day and you’ll reach about 4 grams of fiber for your daily intake.

  1. Avocado

Avocado is known to be a heart-healthy fat, but what many people don’t know is that they’re also loaded with fiber (and they make you feel fuller at the end of a meal, in a healthier way).

Load some guacamole on your next set of tacos or your next taco salad. Half of an avocado will get you to about 5 grams of fiber.

  1. Quinoa

Quinoa is confused as a grain often, but it’s far from a grain. In fact, quinoa is a seed filled with fiber and protein.

This little seed can be incorporated into almost any meal, including but not limited to, stir-fry, burgers, and stew. And, one serving size contains 8 grams of protein and 5 grams of fiber.

  1. Lentils

Lentils are extremely high in fiber, which means that you can have one cup of them and already knock-out half of your daily fiber intake. What’s more is that fiber is not the only mineral lentils are high in; they’re also consumed with magnesium.

  1. Blackberries

Blackberries are ridiculously delicious, and they have a ton of health benefits, too. For one, blackberries have a ton of fiber in them, but there is another perk to this fruit; they’re also filled with the antioxidant known as anthocyanin. Anthocyanin reduces inflammation throughout the body while also holding the potential to lower your risk of cancer.

All you have to do is have one cup a day and you’re already at 7.5 grams of fiber (plus antioxidant benefits!). Throw them in your oatmeal (which has fiber, too) or add them as a side to any meal.

Hope you have fun picking out what fiber-filled foods you incorporate into your diet!

 

By Jenny Lyn

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