High Fiber Foods You Didn’t Know You Could Eat
Fiber is incredibly important. It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits. Certain types of fiber may also promote weight loss, lower blood sugar levels, and fight constipation. The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. This translates to roughly 24 grams of fiber for women and 38 grams for men.
What is Fiber?
In addition to water, fiber is made up of two types: soluble and insoluble. Soluble fiber gets fermented in the gut and supports healthy digestion. Insoluble fiber is turned into gas in the small intestine and may even lead to bloating and gas, according to the Mayo Clinic. Both forms of fiber are slowly digested and are therefore filling. A study from 2015 found that chewing gum, as opposed to swallowing it whole, increases the absorption of dietary fiber in people with obesity. In the past few years, some companies have been introducing new products that promise to offer a large dose of fiber. Here are 22 foods you didn’t know you could eat for high fiber content. 1. Yogurt Yogurt is a fairly high-fiber food.
Why is Fiber Important?
Fiber provides important nutrients for digestive health and keeps you feeling full for longer. For women, fiber can help lower cholesterol levels, as well as lower blood sugar levels. A high-fiber diet may also decrease chances of heart disease, type 2 diabetes, and obesity. You can get fiber in most food items, such as fruits and veggies, whole grains, and legumes. You’ll also find fiber in products such as bran cereal, breads, and dairy products, which is why fiber-rich foods are a healthy food source.
Fiber Intake Recommendations
24 grams for women and 38 grams for men per 1,000 calories Take a look at the following charts to see which foods offer the most fiber per serving. These fiber counts may vary depending on how fiber is labeled in the U.S. Most of the highest-fiber foods come from beans, vegetables, and whole grains. But just because a food is labeled “fiber” does not mean it contains high amounts of it. It also may not contain fiber at all. That’s why it’s important to choose whole foods over processed. There are also foods that are high in dietary fiber that are not high in fiber per serving. They’re called highly refined fiber foods. Examples include ready-to-eat cereals, breads, baked goods, and breads. How Much Fiber Can I Consume Per Day?
High Fiber Foods
If you’re not eating the recommended daily amount of fiber, or if you don’t like the taste of most fiber foods, here are 22 of my favorite non-fiber foods. Many of these foods also happen to be some of my favorite snacks, too! Enjoy! 1. Pureed Zucchini Pureed squash is one of the most nutrient-dense foods available. It’s packed with vitamin A, vitamin C, calcium, magnesium, and manganese. Want a healthier version of a pasta sauce you’ll love? Puree it with olive oil and garlic. 2. Canned Tomatoes Another nutrient-dense food, canned tomatoes are an excellent source of lycopene. (However, the amount in one can of concentrated tomato paste is not much better than a small tomato or seedless grape.
High Fiber Foods To Add To Your Diet For Weight Loss
1. Dark chocolate.
It’s known to suppress appetite, but there are many studies that prove that dark chocolate can help you lose weight. A study in the International Journal of Obesity found that women who ate a small amount of dark chocolate for just two weeks experienced a decrease in their body fat percentage.
They are a good source of nutrients and antioxidants, but they are also very high in fiber. For example, a cup of blueberries has around 6 grams of fiber and a cup of raspberries has around 7 grams of fiber. They are also low in calories and sugar.
Avocados are high in fat but are still a great source of fiber, making them a perfect snack or weight loss help prevent constipation and are helpful for bowel regularity, while slowing the onset of digestive problems like irritable bowel syndrome (IBS).
It’s also important to know what type of fiber is actually in your food. According to the Academy of Nutrition and Dietetics, fiber is divided into two groups: soluble (sticky) and insoluble.
Soluble fibers are broken down by the body much more quickly than insoluble ones. The following 22 high-fiber foods are both soluble and insoluble.
Fiber content: 2.2 grams per cup
Health benefits: Very high in omega-3 fatty acids, great for lowering your risk of heart disease
Flax seed is the richest dietary source of fiber out of all seed types. Although the seeds are most popular in cooking, it’s also possible to eat flax as a whole.( 1 )
Tracking your diet and watching what you eat can help you change habits and ultimately transform your body. Changing your diet and exercise regime is not an easy process. It takes consistent effort and accountability. But, it can be done! In the above infographic, we’ve highlighted 20 of the easiest ways to track your diet and fitness activities. Use the handy eating plan planner below to help you on your way to a healthier, happier you!