Foods Rich In Fiber
Hello everyone we often forget to pay attention to the amount of fiber in our diet it might seem irrelevant but fiber is very important for your health it keeps your digestive system on track and keeps you full longer preventing blood sugar spikes in today’s this Article we’ll be talking about 17 high fiber rich foods you should eat often how much fiber does broccoli and beetroot give you what about chickpeas and split peas are artichokes a good choice we’ll be talking about all this and more.
Number one: broccoli green veggies are full of nutrients and fiber especially cruciferous veggies like broccoli it’s one of the most nutrient dense foods on the planet you get loads of vitamin c antioxidants folate and iron a high amount of vitamins b and k potassium and manganese as well you get almost three grams of fiber from one cup of broccoli that’s a generous amount the best ways to eat broccoli is to eat it raw steamed or slightly sauteed heating for too long kills nutrients like vitamin c my favorite way to eat broccoli is to saute it a little with equal amounts of diced tofu sprinkle a little black salt and pepper squeeze a little lemon on top and toss it now you have a delicious snack ready and it’s healthy too how do you like to eat broccoli do you eat it on its own or add it to your pasta and noodles share your preferences with the comments below.
Number two: artichoke artichoke may not be very popular but that doesn’t mean this exotic veggie is any less nutritious it’s one of the world’s best sources of fiber one french artichoke gives you seven grams of fiber but before you jump on this veggie there’s something else you need to know a lot depends upon the way you eat them how you prepare artichoke can increase or decrease their nutritional value steaming and boiling helps break down the cell walls this means antioxidants present in artichokes are readily available to your body so eat artichokes that are boiled or steamed nothing fried.
Number three: brussels sprouts just like their distant cousin broccoli brussels sprouts are full of nutrients and fiber this cruciferous veggie gives you loads of antioxidants vitamin k potassium and folate one cup of raw brussels sprouts gives you over three grams of fiber you can eat them as you like but how about trying brussels sprouts with roasted bacon and apples drizzle a bit of balsamic vinegar on top and you have one delicious meal.
Number four: tomatoes juicy ripe tomatoes they make for delicious soups and sauces but there’s more to this antioxidant rich veggie you get lots of antioxidants vitamin c and k potassium and folate you also get two grams of fiber from one cup of chopped tomatoes so eat tomatoes in the form of soups or add them raw to your salads whatever you do make sure you’re eating them in the cooked form roasting and cooking increases the level of powerful antioxidants found in tomatoes.
Number five: kidney beans these are one of the most popular legumes and rightly so they’re bursting with nutrition and flavor you can add these beans to so many dishes whether it’s a lentil soup or a curry cook them with rice risotto is a mouth-watering delicacy made from kidney beans but have you thought about what makes them so popular it’s the generous amount of vitamins and minerals they offer you like potassium magnesium vitamin b6 and iron you also get lots of fiber just one cup of cooked kidney beans will give you 12 grams of dietary fiber pretty awesome right.
Number six: lentils in the mood for a fiber-rich soup well you’ll probably love lentil soup it’s all thanks to the awesome power of fiber iron magnesium and b vitamins they’re also a wonderful source of plant-based protein potassium and zinc it would keep you full for longer because of the presence of fiber one cup of cooked lentils will give you 13 grams of fiber the best part is you get to choose from a wide variety of lentils red yellow green black and many more you never run out of options.
Number seven: split peas split peas are another great source of fiber 1 cup of cooked split peas gives you 16 grams of fiber wonderful isn’t it but what exactly are split peas they’re made from dried split and peeled seeds of peas you can roast them and eat them as a crunchy snack or prepare split pea soup sip it hot on a cold winter evening.
Number eight: quinoa some people call quinoa a pseudo cereal but whatever name you give it there’s no doubt quinoa is great for your body especially your digestive system all thanks to the generous amount of fiber found in them you get five grams of fiber from one cup of cooked quinoa besides fiber you’ll also get nutrients like magnesium protein potassium zinc and iron quinoa is also a storehouse of pretty powerful antioxidants the next time you’re craving a healthy snack eat quinoa porridge make it extra nutritious by adding veggies like broccoli and tomatoes.
Number nine: beetroot beetroots are a great addition to your salads and soups this red colored root veggie isn’t just for adding color to your food it also gives you fiber and nutrients like copper iron manganese potassium and folate one cup of raw beets gives you four grams of fiber this fibrous veggie is loaded with inorganic nitrates which provide a number of health benefits try dijon lemon beetroot salad trust me you’ll become a fan i promise.
Number 10: chickpeas another pick that’s nutritious and fiber loaded so much so just one cup of cooked chickpeas gives you 12 grams of dietary fiber that’s quite generous chickpeas are also an excellent source of plant-based protein besides this you’ll be getting manganese copper iron folate and phosphorus what’s not to love about chickpeas as if their awesome nutrition profile wasn’t enough this legume can be eaten in so many ways you can try roasted spiced chickpeas or how about chickpea curry you can also make one of the easiest forms of spread with chickpeas as a base confused i’m talking about hummus dip some nachos in chickpea based hummus and enjoy a snack my favorite way to eat them is by preparing a salad from boiled chickpeas and diced veggies like tomatoes and cucumber add finely chopped onions as well sprinkle black salt and pepper do not forget to squeeze half a lemon for that extra zing.
Number 11: oats in the mood for a fiber-rich breakfast oatmeal is nutritious light on your stomach and loaded with fiber you’ll get almost 17 grams of dietary fiber from one cup alone but that’s not all oats are one of the most nutritious grain foods on the planet you get a very high amount of antioxidants vitamins and minerals from this grain fiber found in oats is especially good because it’s a powerful soluble fiber it has a positive impact on your blood sugar and cholesterol levels.
Number 12: chia seeds chia seeds have gotten very popular lately this is all thanks to their interesting flavor unique texture and wonderful nutrition profile they’ve become the top choice for people trying to lose weight but why is that what makes chia seeds so good for people on a diet the answer lies in the fiber of course chia seeds keep you full longer and prevent overeating all thanks to the fiber present in them to be precise one ounce of dried chia seeds gives you 10 grams of fiber this is so good that chia seeds can easily be called the single best source of fiber on the planet.
Number 13: almonds almonds are nutritious we all know this they’re also great for being a plant-based milk substitute it’s the fiber content that might surprise you they are small in size but a powerhouse of nutrition and fiber 100 grams of raw almonds gives you 13 grams of fiber you will also get healthy fats magnesium vitamin e and manganese they are great as a snack when you’re on a weight loss diet just be sure to exercise portion control calories can add up pretty quickly.
Number 14: popcorn really on a list of healthy foods yes popcorn is one of the best snacks to eat when you want to increase your fiber intake but we’re talking about the air popped kinds if you’re watching your calorie intake do not add butter you get 15 grams of fiber from 100 grams of air popped popcorn just make sure you aren’t adding a lot of fat or else the fiber to calorie ratio will decrease by a lot.
Number 15: dark chocolate who doesn’t love chocolate you now have all the more reasons to eat it it has fiber but make sure you’re buying dark chocolate with at least 70 cocoa 95 or higher is even better the darker the chocolate the greater the health benefits just one ounce of 70 to 85 cocoa will give you three grams of fiber to be more precise you’ll get 11 grams of fiber per 100 grams of dark chocolate dark chocolate is also rich in antioxidants and helps with lifting your mood avoid dark chocolate loaded with sugar and practice portion control it’s good for your brain too thanks to the nutrients and antioxidants it contains.
Number 16: sweet potato sweet potatoes are delicious filling and healthy you’ll get lots of vitamins antioxidants and minerals like manganese they’ll even make for delicious bread substitutes but that’s not all sweet potato offers you a generous amount of fiber a medium-sized boiled sweet potato will give you 4 grams of fiber how about you switch mashed potatoes with mashed sweet potatoes fiber-rich foods are great but what about nutrient dense foods are there foods that feature both on the lists bread lovers i hear you there has to be healthy breads offering a good amount of fiber and nutrients.