High Fiber Foods You Should Add To Your Diet
What is fiber?
Fiber. Dietary fiber is one of the classes of complex carbohydrates that is described as an indigestible, long-chain composed of sugar molecules. Fiber is naturally present in complex carbs in foods like vegetables, fruits grains, legumes, and grains.
Fiber is a type of carbohydrate that can be divided into two distinct types: insoluble and soluble.
Soluble Fiber. Soluble fiber dissolves in water. If it does, it blends with water to create an emulsion-like substance, which gives bulk. The gel-like fiber can help slow digestion, making you fuller for longer and aiding to stabilize blood sugar. In addition, it is the kind of fiber that’s most closely associated with helping reduce cholesterol. Chia seeds, as an example, are high in soluble fiber.
Insoluble Fiber. Instead of dissolving within the water, the insoluble fiber moves into your digestive system undetected. The bulking characteristic of insoluble fiber can help transfer food particles through your body, which adds bulk to stool.
Daily Fiber Consumption
Americans need to have 28 grams of fiber a day if they’re eating the 2,000 calories diet, as per the FDA.
We’re not even near that number. A report by the Food and Drug Administration says that the average American woman consumes just 15g of fiber per day, whereas the average adult male consumes less than 19 grams a day.
It’s a good thing that following a few clever swaps and smart inclusions of high-fiber food items to your daily diet will assist you in reaching these recommended intake goals.
What are the Best Fiber Foods
The following foods are deemed to constitute considered to be an “Excellent Source” of fiber which means they supply greater than 20 percent of daily DV. This equates to over 5.6 grams of fiber for standard portion size.
- Navy Beans
Fiber per 1/2 cup (cooked): 9.6 grams
Navy beans are the most potent source of fiber. This makes them the most well-known of the high-fiber food items. Even if you’re not trying to get 34 percent of the daily recommended intake of fiber in a single meal You can also be confident the addition of navy beans into your soup will help to improve your health, as it’s among the 30 foods that lower the risk of breast cancer.
- Acorn Squash
Fiber per 1 cup (cubed, baked): 9 grams
The winter squash offers a mild, sweet flavor, but a cup of mashed squash provides your body with six grams of satisfying fiber. Additionally, acorn squash is also a great source of vitamin C. A single serving contains around 20% of the daily requirements. This is essential for your immune system.
- Black Beans
Fiber per 1/2 cup (cooked): 8.3 grams
Yes, the old grammar school rhyme is accurate–beans are good for your heart due to their 15 % fiber in a cup, which helps lower bad cholesterol as well as combat heart disease. “Beans are a great source of nutrition–they’re high in protein and fiber, so don’t forget about them! Add them to your salad at lunch or add them to a dish at dinner,” Jessica Crandall from Denver, who is an RD certified Diabetes Educator and the former National Spokesperson for the Academy of Nutrition and Dietetics.
- Chia Seeds
Chia Seeds high in fiber are a great source of food
Fiber per 2 Tbsp (24 g): 8.3 grams
Anything that contains more than five grams or more of fiber in a serving, is thought to be high. One eight ounces 28 grams of chia seeds contains more than double that! Sprinkle a tablespoonful of these nutritious seeds in smoothies, yogurt or sprinkle them on salads to increase your intake of fiber and reap the benefits for digestion. We’ve also collected the top Chia seed recipes for more inspiration!
- Split Peas
Fiber per 1/2 cup (cooked): 8.1 grams
Yes, they’re different from green peas, even though they’re the same! With more than sixteen grams of fiber per cup, one cup of split peas will take you to the suggested 10 grams of food and even more. You can choose to stick to the classic split pea soup or take it as an excuse to search for interesting new recipes and play around at home.
Fiber per 1 cup: 8 grams
In general, fruit is an excellent food source for this macronutrient. In fact, with just 8 grams in a cup, raspberries are the star of the show. Combining this antioxidant-rich fruit with your oatmeal or cereal will give you a boost of energy and carry you through the day and help you get that 30g daily within a matter of minutes.