In order to have a healthy diet, proper fiber consumption is crucial. Fiber is a plant-based nutrient that cannot be broken down by the digestive system. On its way through your intestines, fiber does beneficial and important work. It feeds good gut bacteria, promotes lower blood sugar levels, and aids in regular bowel movements. Other benefits of fiber consumption include reduced cholesterol, added bulk to the digestive system which counteracts constipation, and a reduced risk for gastrointestinal cancer. It is recommended by the Academy of Nutrition and Dietetics for men to consume approximately 38 grams of fiber a day and for women to consume 24 grams of fiber daily. Sadly, an overwhelming majority of Americans do not meet the recommended daily fiber intake. To reap the health benefits from fiber, try incorporating more fiber rich foods in your diet slowly but surely. This article will focus on many excellent fiber-rich foods.
1 - Raspberries
Raspberries have a ton of nutritional benefits. One cup of raspberries has a whopping 8 grams of fiber! In addition to being fiber rich, raspberries contain vitamin C and manganese. This delicious and sweet fruit can be added to your cereal, enjoyed in a smoothie, sprinkled atop some Greek yogurt, or munched on their own as a snack.
2 - Apples
Apples are among the most popular fruits. They are affordable, convenient to carry as a snack on the go, and are available in virtually every grocery store. Apples also contain a good amount of fiber! Enjoy apple slices on a salad, dipped in peanut butter, or simply on their own. In a medium sized apple, there are 4.4 grams of fiber. Since apples range in size, a helpful calculation is 2.4 grams of fiber per 100 grams of apple.
3 - Lentils
Lentils are a delicious and nourishing legume that you should incorporate into your diet. Lentils are jam packed with nutrients. High in protein and low in fat, they are a staple of a vegan or vegetarian diet. Lentils contain folate, iron, phosphorus, and potassium. But what about fiber? Lentils have an amazing amount of fiber: 13.1 grams per cup of cooked lentils. Enjoy lentils in a hearty soup, sprinkled in a salad, or ladled atop a bed of rice for a scrumptious way to get more fiber into your diet.
4 - Oats
Oats are among the cheapest and healthiest grains in the world. Oats have a soluble fiber called beta glucan, which supports healthy blood sugar and cholesterol levels. You can eat oats in a variety of ways. Consume oats in a morning bowl of hot oatmeal, refrigerated overnight oats, or your own homemade granola. A very creative way to get fiber in is to combine fiber rich foods. For example, you can enjoy some raspberries in your oatmeal! Oats contain 16.5 grams of fiber per cup of raw oats.
5 - Popcorn
For those who are health-conscious, popcorn is a godsend. Popcorn is naturally low in calories if you avoid topping it with high fat butters and oils. Popcorn can be a replacement for that crunch you desire from high fat chips. Next time you want a crunchy, fiber-rich snack, reach for some popcorn and see how you feel! Air-popped popcorn contains 14.4 grams of fiber per 100 grams.
6 - Almonds
Almonds are crunchy, delicious, and high in many nutrients! Almonds have healthy fats, vitamin E, and magnesium. Nuts are notoriously a high-calorie food so if you are calorie-conscious, be sure to portion control your almond intake. To be accurate, you can use a digital food scale. If you don’t have one, stick to a small handful and you should be alright. Enjoy almonds in cereal, in a homemade trail mix, or simply on their own. Almonds have 4 grams of fiber per 3 tablespoons.
7 - Artichokes
Artichokes are a very underrated vegetable. They are high in potassium, vitamin C, and magnesium and are known as one of the world’s finest sources of fiber. Try them in a salad or roasted in the oven for a delicious side to a meal. Artichokes have 5.4 grams of fiber per 100 grams.
8 - Avocado
Avocados are creamy, delicious, and contain healthy fats. Avocados are very high in various B vitamins and potassium. Enjoy some avocado slices on some toast, atop a green salad, or over a yummy burrito bowl. Avocados have lots of fiber! 10 grams of fiber in 1 cup of raw avocado to be exact.