As you probably know, fiber is an important part of a healthy diet.
But what are the best high-fiber foods to eat?
In this article, we will discuss the top 10 high fiber foods you should eat.
But first, let’s take a look at what fiber is and why it’s important.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, is part of plant foods that cannot be digested.
Unlike other nutrients in food, such as fats, proteins, and carbohydrates, fiber is not broken down into individual units.
Instead, it passes through your digestive system mostly unchanged.
That’s why fiber is sometimes called “indigestible.”
There are two types of fiber: soluble and insoluble.
Soluble fiber dissolves in water, while insoluble fiber does not.
Both types are important for good health.
Why fiber is important for our body
Fiber is important because it helps our bodies function properly.
It does this in several ways:
- Fiber helps keep us regular: It moves food through our digestive system so it can be digested and used by our bodies.
- Fiber helps control blood sugar levels: It slows the absorption of sugar into the bloodstream, which helps keep our blood sugar levels stable.
- Fiber can help us lose weight or maintain a healthy weight: It makes us feel full after eating, so we eat less.
- Fiber is good for our hearts: It lowers cholesterol levels and reduces the risk of heart disease.
- Fiber is also good for our gut health: It helps keep our gut bacteria healthy and can reduce the risk of some diseases, like colon cancer.
- Helps you live longer: A high fiber diet has been linked with a lower risk of death from all causes.
How much fiber do you need each day?
The Dietary Guidelines for Americans recommend that women aged 50 and younger get 25 grams of fiber per day, while men in the same age group should aim for 38 grams.
But most of us don’t even come close to meeting those goals.
In fact, the average American gets only about 15 grams of fiber per day.
That’s not enough!
The good news is that it’s easy to get more fiber in your diet.
Just eat more high-fiber foods.
Here are 10 high-fiber foods you should eat:
There are all sorts of beans, from black beans to navy beans to lentils, and they’re all packed with dietary fiber.
A half-cup serving of cooked beans contains around 7 grams of fiber.
Beans are a great source of protein, iron, and magnesium, as well as folate.
Most vegetables are high in fiber, especially the leafy green ones.
A half-cup of cooked spinach, for example, contains more than 5 grams of fiber.
A cup of cooked broccoli contains about 5 grams of fiber, which is about 15% of the recommended daily amount.
Bran is a type of whole grain that is high in dietary fiber.
One cup of cooked bran contains over 30 grams of fiber!
All nuts are high in fiber, but some are higher than others.
For example, a half-cup of almonds contains nearly 10 grams of fiber.
Like nuts, all seeds are high in fiber, but some are higher than others.
Chia seeds, for example, contain over 10 grams of fiber per ounce.
Oats are high-fiber whole grains that make a great breakfast cereal or snack.
A half-cup of cooked oats contains around 4 grams of fiber.
Most fruit is high in fiber, especially the less sweet varieties.
A medium apple, for example, contains about 5 grams of fiber.
One avocado contains about 9.2 grams of fiber, which is about 27% of the recommended daily intake.
A medium-sized pear contains about 5.5 grams of fiber, which is about 17% of the recommended daily amount.
8. Psyllium Husk
Psyllium husk is a type of fiber supplement that can be added to smoothies or other foods.
A tablespoon of psyllium husk powder contains about 7 grams of fiber.
Psyllium husks are most commonly used as a laxative, but they can also be added to smoothies or yogurt.
9. Wheat Germ
Wheat germ is another high-fiber whole grain that can be added to foods.
A tablespoon of wheat germ contains about 3 grams of dietary fiber.
Prunes are high-fiber fruit that is often used as a natural laxative.
A half-cup of prunes contains about 5 grams of fiber.
Adding more high-fiber foods to your diet is a great way to improve your health.
Fiber is essential for good health, and most of us don’t get enough of it.
So eat more beans, vegetables, whole grains, nuts, and seeds, and you’ll be on your way to meeting your fiber goals.