Did you know that the daily recommended dose of fiber is 25 grams for women and 38 grams for men? You might be on a healthy kick or scurrying to make a salad as we speak, but it’s possible that you’re still not meeting your fiber requirements for the day.
Fiber is a very important factor in maintaining regular body functions and good health. A balanced diet with the right dose of fiber will keep your heart healthy, maintain blood sugar levels, and keep your digestive tract going. Foods that are rich in fiber can also help prevent harmful diseases such as cancer and heart disease, as well as fight obesity, kidney stones, and PMS.
Adding the right dose of fiber to your diet is not an easy task, but there are many foods out there that can help you reach your daily requirements. Make sure you head to the healthy aisle when picking the high-fiber items for your diet. It’s easy to fall into the trap of an ad that says “rich in fiber,” slapped onto a box of processed food.
There are many healthy ways to incorporate fiber into your day. Fiber intake doesn’t have to stop at meals but can be enjoyed through healthy snacking, as well.
10 Foods to Give You a Fiber Boost
As if you needed another reason to love avocados, they are packed with fiber content. Coming in at about 10 grams of fiber per cup, avocados are a healthy way to increase your fiber intake.
Avocados are also known to have healthy fat content and to help lower cholesterol. Homemade guacamole, anyone?
A green that is often neglected, artichokes are a delicious and healthy vegetable with 7 grams of fiber content. Add them to your pizza, or eat them with your chips, your diet will benefit either way.
Artichokes also provide the body with vital nutrients that help prevent breast cancer, leukemia, and prostate cancer.
Perfect for breakfast or as a midnight snack, oatmeal is easy to make and has a good dose of fiber in each cup. One cup of oatmeal comes with 4 grams of fiber and is high in protein content.
If you’re not a fan of oatmeal by itself, add a few berries and your favorite nuts and make yourself a tasty bowl for breakfast.
Your next go-to appetizer at a Japanese restaurant will come with 8 grams of fiber per cup. Edamame is high in protein and low in calories, making this a guilt-free snack.
Peas have many health benefits in addition to their fiber content. With 7 grams of fiber per cup, peas have anti-inflammatory properties and contain natural antioxidants that promote a healthy body.
6. Brussels Sprouts
Whether you have it baked or boiled, Brussels sprouts are high-fiber veggies with antioxidants and anti-inflammatory properties. Brussels sprouts are a good option if you are looking to detox and can help prevent certain types of cancer.
One cup of Brussels sprouts has 4 grams of fiber, but we all know we don’t just stop at 1 cup when it comes to this delicious vegetable.
A must-have for your diet, lentils are high in protein content and contain a high dose of folate which is an important nutrient for pregnant women. Among having a high-fiber content of 16 grams per cup, lentils promote a healthy heart, regulate blood sugar levels, promote weight loss and are rich in iron.
A popular way to enjoy lentils is in soups and curries.
Almonds are high in protein and fiber content. One cup of whole almonds has 17 grams of fiber, but it is recommended to only have 1 – 2 ounces per serving.
9. Dark Chocolate
Not all chocolate is bad for you! Rich in antioxidants, 100 grams of dark chocolate contains 7 grams of fiber. Next time you are looking for dessert, forget about ice cream and switch to dark chocolate instead.
Corn is a fun way to add a dose of health to a meal. Whether you use corn tortillas or enjoy cornbread, corn makes it easy to incorporate into your diet. One cup of corn contains 12 grams of fiber and is a favorite in the kitchen because it’s so easy to cook.
If these foods seem familiar to you, you’re already a step ahead in fulfilling your fiber requirements. Choosing these healthy options instead of processed ones will help you maintain your health and boost your fiber intake.
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USDA food database
Bruno, A. (2018, January 03). 36 High-Fiber Foods You Should Be Eating. Retrieved March 27, 2018, from https://www.self.com/gallery/15-foods-with-a-shockingly-high-amount-of-fiber
McCoy, K. (2018, February 13). 20 Ultimate High-Fiber Foods. Retrieved March 27, 2018, from https://draxe.com/high-fiber-foods/