High Fiber Foods You Should Eat
- Fiber foods are essential to your diet because they help keep you full and healthy. It’s no surprise that diets rich in high fiber foods have been linked to lower body weights and reduced chances of developing obesity, diabetes, cardiovascular disease, cancer, and other chronic health problems over time.
- With so many different options available to you, though, it can be difficult to know what’s good and what’s not so good when it comes to increasing your fiber intake through whole food sources.
- That’s why we put together this list of the top 10 high fiber foods you should eat on a regular basis.
What Is A High Fiber Diet?
It’s recommended that we eat 25 to 35 grams of fiber each day. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and insoluble fiber does not.
Both help lower your cholesterol levels, but soluble is best for managing diabetes and may be able to help manage weight, as well.
Who Needs A High Fiber Diet?
Many people don’t consume nearly enough fiber every day. As a matter of fact, most women get less than half of what they need while men consume less than 70% of their daily requirement.
Unfortunately, consuming too little fiber can cause health problems. It can contribute to constipation and other digestive issues, as well as painful cramps and blood sugar fluctuations.
While some high-fiber foods might not appeal to your taste buds (think: raw spinach), there are many great tasting high-fiber options you should know about!
If you’re curious about how to add more fiber to your diet without ruining your appetite for life, read on!
How To Eat A High Fiber Diet
Many people today know that they should be eating a diet high in fiber, but how do you actually accomplish that? This task can be very difficult for some people.
People who do not eat enough fiber regularly may develop health problems like constipation, hemorrhoids and other gastrointestinal problems.
If you want to ensure that you are eating a healthy diet filled with high fiber foods then read on to learn more about how to eat a fiber rich diet.
What Are Good Sources Of Fibre?
Fibre, or dietary fibre, is a type of carbohydrate that your body can’t digest. While it doesn’t have any calories, it is an important part of your diet because fibre makes you feel full longer and has been linked to lower cholesterol levels.
Good sources of fibre include vegetables, fruits and whole grains. Fibre also helps prevent type 2 diabetes and heart disease by regulating blood sugar levels. Here are some other top sources of fibre
In addition to being high in fiber, almonds are high in protein, magnesium and iron. They’re also among nuts highest in omega-3 fatty acids, which research suggests reduce levels of cortisol (stress hormone) and blood pressure and may help reduce the risk for heart disease.
Plus, that same study found that eating almonds regularly can help improve your cholesterol profile by raising HDL or good cholesterol and reducing LDL or bad cholesterol.
So, not only do almonds keep you full with their 5 grams of fiber per ounce (about 23 kernels), they have a positive effect on your body as well!
A cup of cooked broccoli contains 5.4 grams of fiber and about 16 grams of protein. Broccoli is a member of one of my favorite food families:
cruciferous vegetables, which are also rich in indoles, isothiocyanates, and sulforaphane, all powerful cancer-fighting antioxidants. Broccoli provides 3.2 milligrams per serving or 47 percent of the daily recommended intake.
Broccoli also contains glucoraphanin (the precursor to sulforaphane), which can be found in its highest concentrations in two other cruciferous vegetables: Brussels sprouts and kale.
3) Beans & Legumes
In order to maintain a healthy digestive system, it is necessary to consume high-fiber foods on a regular basis. Consuming enough fiber will reduce your risks of developing gastrointestinal issues and cancers.
Legumes and beans are two of the most beneficial sources of dietary fiber, so make sure you incorporate these foods into your daily diet!
Here are some suggestions: Kidney Beans; Pinto Beans; Black Beans; Navy Beans; Lima Beans; Garbanzo Beans (Chickpeas); and Split Peas.
5) Oatmeal & Oat Bran
Oatmeal and oat bran are excellent sources of high fiber. Studies have shown that people who eat whole-grain products, such as oatmeal, have a reduced risk of heart disease and diabetes.
Oats can be prepared in many ways and are especially good for you when topped with fruit. Another way to get more oats is to add oat bran to your cereal or breads.
Be careful not to overdo it though; try about 2 – 3 servings a day for maximum health benefits.
6) Other Whole Grains
Other whole grains that are good sources of fiber include quinoa, barley, bulgur and wild rice. If you’re like me and have a hard time keeping track of whether your foods are whole or refined—and are looking for a healthy way to increase your fiber intake—consider switching over to any one of these nutritious grains.
They may seem intimidating, but they’re quick and easy to cook once you figure out what method works best for them (cooking with grains is different than cooking with most other types of food).
Quinoa cooks very quickly on stovetop; it only takes about 15 minutes to make a fluffy serving.
7) Whole Grains (Rolled, Cooked etc.)
Whole grains provide an excellent source of fiber. They’re also nutrient-dense and can help lower blood cholesterol levels, which reduces your risk for heart disease.
Whole grain options include wheat bran, wheat germ, barley, brown rice and oatmeal. The bottom line: You should try to consume at least three servings per day to get enough fiber in your diet.
A serving equals one slice of bread (40 grams) or half a cup of cooked cereal or one-quarter cup of bulgur or cooked quinoa or whole-wheat pasta.