Fiber rich foods

 fiber rich foodsfruits high in fiber

What are fiber rich foods? What does fiber mean? How much should I eat?

Fiber is found naturally in fruits, vegetables, nuts and seeds. It helps regulate digestion and keeps us feeling full longer. Fiber also helps lower cholesterol levels, reduce blood pressure and prevent heart disease.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, helping move food high in fiber  through the digestive system. Insoluble fiber passes through the body undigested. Both types of fiber are important for good health.

1. Beans

Beans are high in fiber and protein and have many important roles in the human body. These include lowering cholesterol levels, boosting weight loss efforts, and helping the brain function properly. Beans are considered a low glycemic food and should be included regularly in a diet.

2. Nuts

Nuts contain a lot of fiber and are packed with good fats that keep you full longer. Eating nuts throughout the day helps prevent hunger pangs and cravings and keeps you feeling fuller for longer. You have likely seen them at the grocery store at the health section - they are great for snacking. Try adding some almonds and walnuts to your salads or eating them alone straight out of the shell.

3. Legumes

Legumes include beans and peas, both of which are high in protein and fiber. Both legume varieties also make delicious vegetarian dishes. Try making hummus or refried beans to get a taste of these nutritious options. Other legumes include lentils and chickpeas.

4. Chia Seeds

Chia seeds are high in Omega-3 fatty acids and are easily digested. Consumed whole, chia seeds help your digestive system work better and can even be eaten for breakfast if desired. Chia seeds are often added to smoothies, ice cream, breads, and baked goods for their nutritional value.

5. Whole Grain Flours

Whole grain flours are ground grains that don't have any processing done to them, therefore maintaining the original flavor of the grain. There are two basic types of flour: refined and unrefined. Refined flour comes from milling the grain, removing the germ and bran, and mixing the end product with oils and starches. Unrefined flour includes the germ and bran of the wheat, along with the outer layers of the seed. In general, unrefined flour tends to be higher in nutrition, vitamins, and minerals than refined flour. One example of an unrefined flour is whole wheat flour.

6. Fruit Juices

Fruit juices contain a lot of fiber, vitamins, and minerals that promote good digestion and immunity. When juicing fruits high in fiber and vegetables, always remember to consume the pulp and skin. If you don't want to add the pulp, try drinking the juice without adding anything else. Another way to incorporate fruit juices into a healthier diet is to drink fresh apple juice instead of soda water.

7. Vegetable Broth

Vegetable broth contains a wide range of vitamins and minerals, including iron and vitamin B12. Some people prefer using chicken broth over beef broth since chicken broth does not contain gelatin, which adds moisture to the bones. However, if you choose to use beef broth, always reduce the amount of salt to avoid mineral depletion.

8. Dairy Products

Dairy products are extremely high in protein, vitamin D, calcium, and potassium. Milk is the traditional source of dairy, but there are tons of varieties now. Yogurt is a popular favorite, but other milk options include almond milk, soy milk, coconut milk, goat's milk, sheep's milk, and many others. Cheese is another option, especially if you enjoy cheese snacks. There is an abundance of cheeses out there and some of the best include feta, cheddar, blue cheese, Swiss cheese, mozzarella, and Parmesan.

9. Dark chocolate

Dark chocolate can be an excellent source of fiber, protein, and antioxidants. It can satisfy your sweet tooth without loading your body with empty calories. Chocolate contains flavonoids such as catechins and procyanidins, which are powerful antioxidants. Also, dark chocolate provides a significant dose of magnesium, which is known to promote relaxation and sleep. Dark chocolate is available in solid cakes, truffles, and chunks.

 

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