Fiber is a must-have in your daily diet! Why? Well, adding more fiber comes with a ton of health benefits. It helps to support your digestive system, helps with weight management, boosts heart health, lowers blood sugar, keeps your gut healthy, and so much more! Fiber is truly amazing. However, in order to get all these benefits, you need to start eating more foods that are high in fiber. This complex carbohydrate is found in plants, so you won’t find it in a cheeseburger. But on the bright side, the plant kingdom has so much to offer, that increasing your fiber will be a breeze. So, let’s see which foods full of fiber you can add to your daily diet.
Fiber is a must-have in your daily diet
Foods Full Of Fiber
While everybody has different needs, it is recommended to get from twenty-five to thirty grams of fiber per day. While that may seem like a lot, you can easily work fiber-rich foods into your diet, as there are plenty to choose from. This means that you don’t necessarily need a supplement to reach your daily needs. Getting plenty of fiber in your diet will help your gut feel great. And since your immune system, skin health, heart health and more are all linked to your gut, they will all benefit from this.
It is recommended to get from twenty-five to thirty grams of fiber per day
Oats are an excellent source of fiber. They keep you full for long and are high in minerals, vitamins, and antioxidants. Not only do oats contain insoluble fiber, but they also contain a powerful soluble fiber known as glucan. Glucan helps to manage both blood sugar and cholesterol levels. So, make sure to add more of oats to your diet. Add them in your breakfast, bake them, or make some oatmeal.
Fiber content: 10.1 grams per 100 grams
Oats are an excellent source of fiber
While all berries are great for your health, raspberries have the highest fiber content. And they are also yummy! These berries are also packed with antioxidants and polyphenols, which can help you decrease your stress levels and lower the risk of diseases. You can eat raspberries both fresh and frozen. Eat them as a snack, add them to your smoothie, or yogurt bowl!
Fiber content: 8 grams per cup
These berries are packed with fiber, antioxidants, and polyphenols
Lentils are one of or favorite legumes. They are cheap, versatile and bursting with nutrients. What more can you want from food? Oh, they also taste delicious, don’t worry. Lentils are packed with fiber and protein, and are low in fat. They come in a ton of colors, each variety with its own individual flavor, so you have plenty of options to find one you like.
Fiber content: 10.7 grams per 100 grams
Lentils are cheap, versatile and bursting with nutrients
Pinto beans have plenty of fiber to offer you. They also have plenty of protein! This means that you will be feeling nice and full for quite some time! But the best thing about them is how easily you can incorporate them into your diet. You can add them to salads, in stews, in burritos, and you can even mash them for a dip!
Fiber content: 15 grams per cup
Pinto beans have plenty of fiber to offer you
Now this is a real fiber champion. Chia seeds are loaded with fiber. They are also high in calcium, magnesium, phosphorus, and more! These tiny black seeds are packed with good nutrients. You can easily incorporate them in your daily diet by making chia pudding or adding them to homemade granola bars! It is recommended to consume one to two tablespoons of chia per day (30 grams).
Fiber content: 34.4 grams per 100 grams
Chia seeds are loaded with fiber
Almonds are packed in a ton of good nutritious. This kind of makes them a super food. They are best eaten raw, but you can also consume them under the form of flour, if you don’t like eating nuts. Almonds are high in healthy fats, vitamin E, magnesium, and manganese. Wow, what a powerhouse! They are also pretty high in fiber, so we recommend enjoying them as a snack from time to time.
Fiber content: 13.3 grams per 100 grams
Almonds are packed in a ton of good nutritious
Popcorn is a delicious and fun way to up your fiber intake. Air-popped popcorn is super high in fiber and generally low in calories. However, this is only true if the popcorn isn’t doused in salt, sugar, and butter. The moment you cover this treat in fats and sugars, the fiber-to-calorie ratio significantly decreases. But if you eat it plain with a bit of salt, it makes a wonderful snack as it is high volume, low-calorie.
Fiber content: 14.5 grams per 100 grams
Popcorn is a delicious and fun way to up your fiber intake
These were some of our favorite foods full of fiber that you should definitely add to your daily diet! We hope you found this article useful. Now you know which foods to shop for next time you feel like you need a bit of a fiber boost in your diet.
These were some of our favorite foods full of fiber