Fiber is essential for a healthy body and shouldn’t miss from any diet. Fibers in foods lower blood sugar, reduce the cholesterol, improves bowel movement and they even prevent colon cancer. According to the Institute of Medicine, men that are under 50 should eat around 38 grams of fiber every day, while women must should eat 25 grams. The best way to increase your fiber intake is by eating whole foods. We’ve showed you a list of healthy breakfast ideas and now we want to share with you another important chapter for a healthy body. Here is our list of high fiber foods that everyone should eat every day:
The first super healthy high fiber foods on our list is the common corn. Although we’re more familiar with the yellow type, corn comes in a palette of different colors, from black to pink. Each type of corn comes with its own combination of nutrients and antioxidants. A half cup of corn kernels has 2 grams of fiber.
9. White Beans
Besides being packed with proteins, fiber and iron, white beans are also the best source of potassium that our body needs. Although they have a bad reputation for giving us gas, we should increase our fiber intake gradually. 1 cup of white beans offers us 38.7 grams of fiber.
8. Black Beans
1 cup of black beans contains 15 grams of fiber, making it one of the best high fiber foods around. Besides their high protein content, black beans also have a pigment called flavonoid that are very powerful antioxidants. It is recommended to drink more water when we increase the quantity of high fiber foods in our diet, for a better digestion.
Also known as Garbanzo beans, chickpeas are amazing legumes that come in two varieties: the Kabuli sort, which is light-colored and is the most common type and the Desi variety which is darker in color and richer in antioxidants and fiber. 1 cup of chickpeas provides 12.5 grams of fiber and is mostly used for making the popular food called hummus.
This wonder food is a great source of fiber containing 10 grams of fiber per avocado. It is also an excellent provider of mono and polyunsaturated fats, which are the good kind of fats that lower the cholesterol level and help reduce heart diseases risks.
5. Whole Grain Pasta
We’re used to the traditional yellow pasta which are known as refined grain pasta, but the whole grain pasta is actually the best way to introduce fiber in our body, lowering the risks of many chronic diseases like diabetes and heart disease.
4. Brown Rice
Harvard studies show that eating white rice increases the risk of type 2 diabetes by 17%, while eating brown rice decreases the risk by 11%. That kind of sums it up about this great high fiber food. We should also mention that 1 cup of brown rice contains 3.5 grams of fiber and it’s chewier and nuttier than the white rice, in texture and taste.
This little legume is very rich in fiber, with 15.6 grams per cup. Lentils have been around since the Neolithic age and are an excellent source of vitamins, proteins, iron and minerals.
Oat contains a special type of fiber called beta-glucan that fight high cholesterol levels and is a immune-system booster. It also contains soluble and insoluble fibers, which help our digestion process go smoother.
Almonds and every other nuts that are edible are one of the best high fiber foods available. They are also excellent sources of healthy fats and proteins. A quarter cup of almonds contains 3 grams of fibers.
Other high fiber foods worth mentioning are:
– Barley- 17 grams of fiber per 100 grams
– Apples – 2,4 grams of fiber per 100 grams
– Broccoli – 2,6 grams of fiber per 100 grams
– Peas – 5 grams of fiber per 100 grams
– Raspberries – 6 grams of fiber per 100 grams
– Artichoke – 5 grams of fiber per 100 grams
– Pears – 3,1 grams of fiber per 100 grams
– Whole-wheat bread – 7 grams of fiber per 100 grams
– Edamame – 5 grams of fiber per 100 grams
This was our list of great high fiber food that everyone should include in their diet. What other high fiber foods do you recommend? Let us know in the comment section.