Top 10 high fiber foods

Fiber is an essential nutrient that the body needs for the optimal functioning of the digestive tract, but also of the entire human body. For a balanced diet it is important to know foods high in fiber, which you can include in your diet.

Fiber is a category of carbohydrates responsible for the regulation and proper functioning of intestinal transit. They are of vegetable origin and are found in fruits, vegetables, seeds, nuts and cereals. Products of animal origin (meat, eggs and dairy products) do not contain fiber.

Even if they have no nutritional value, fiber is indispensable for the body, because it controls the entire activity of the digestive tract, regulating its metabolism.

Types of fiber foods

  • Soluble fibers are found in the pulp of cells and are those fibers that can be dissolved in water. Once in the stomach and intestines, they become gelatinous and increase in volume, giving a feeling of satiety. Soluble fiber lowers blood sugar and cholesterol;
  • Insoluble fibers are found in the membrane of plant cells and cannot be dissolved in water. This category includes fibers such as hemicellulose, cellulose or lignin. Insoluble fiber contributes to the proper functioning of the digestive system.

Most herbal foods contain both soluble and insoluble fiber.

Top 10 high fiber foods

1.Chia seeds

They are full of protein, calcium and Omega 3 and are known to promote digestion.

One tablespoon of chia seeds, i.e. about 24 grams, contains 8.2 grams of fiber (34.4 g of fiber per 100 g of seeds).

Chia seeds have the advantage that their delicate aroma is suitable in many culinary combinations. You can consume them with water, milk and yogurt, along with cereals or you can put them in delicious fruit smoothies, to give them a denser consistency.

Chia seeds can increase their volume up to 8 times.

2. Flax seeds

100 g of almonds contain about 11.8 g of fiber.

Flax seeds are rich in both soluble and insoluble fiber as well as Omega 3 fatty acids, beneficial for the heart.

When consumed whole, flax seeds cross the intestinal tract predominantly undigested, which means that your body will take over the benefits of fiber, but not Omega 3 acids.

For optimal assimilation, grind the flax seeds using a mini-blender or an electric grinder, then add them to yogurt, smoothies or pastries and cakes.

3. Almonds

100 g migdale conțin aproximativ 11,8 g fibre

Of the oily fruits, almonds offer the highest fiber intake, followed by pistachios, hazelnuts and pecan nuts.

Almonds are rich in vitamin E, which acts as an antioxidant, as well as calcium.

They contain healthy fats for the body, but also significant amounts of protein that give the feeling of satiety. This way, you can rely on a few nuts and hazelnuts for a mid-day snack but in moderate amounts because they have a lot of calories.

4. Oat

100 g of oat contain about 10,6 g of fiber

Oat is an ideal combination of soluble fiber, which lowers "bad" cholesterol, and insoluble, which helps digestion.

Oat contains beta-glucan, a form of soluble fiber associated with lowering cholesterol and blood sugar. It also has diuretic properties and helps fight water retention in the body.

Consumption of oatmeal provides a lot of energy and fights fatigue. It is recommended to consume it in the morning to start the day strong. You can prepare it in various extremely delicious ways.

The oat is versatile and can be added to the breakfast cereal bowl, bread or biscuits.

5. White, red or black beans

Beans are considered a substitute for animal proteins and are an important source of natural fiber.

A 100 g serving of beans contains about 8.7 g of fiber and provides over a third of the recommended daily dose of fiber.

Beans contain important proteins, complex carbohydrates, antioxidants and nutrients such as folic acid, manganese, potassium, iron, phosphorus, copper and magnesium. Bean proteins maintain and promote muscle mass growth, while carbohydrates provide energy to the body.

Beans are eaten boiled, either in soups or in vegetable dishes.

6. Lentil

Rich in vitamins (B, A, C, K) and minerals (iron, zinc, copper, selenium, magnesium), lentils are one of the most recommended sources of fiber and protein.

A 100 g serving of lentils contain about 8 g of fiber.

Like other high-fiber foods, lentils help regulate sugar levels, so you won't have moments of energy depletion during the day. Lentils also protect heart health, aid digestion, increase physical endurance and quickly provide a lasting feeling of satiety.

It can be added to dishes such as soups or stews.

7. Avocado

A 100 g avocado contains about 7 g of fiber.

In addition to dietary fiber, avocados contain a large amount of healthy vegetable fats, folic acid, oleic acid, lutein and other substances beneficial to the body.

It can be eaten as such, with a little lemon juice, salt and pepper, but also combined in salads.

8. Raspberry

Raspberries are delicious and rich in fiber and antioxidants. Contains vitamins that help strengthen the immune system and regular consumption can improve heart and circulatory health.

A 100 g serving of raspberries contains 7 g of fiber. Raspberries also have a low calorie intake.

You can consume it as such or in different combinations with other fruits, in smoothies or yogurt.

It can be added to whole grains to get a nutrient-rich breakfast, which will satisfy your hunger until the snack between meals.

9. Peas

Peas are high in fiber, a 100 g serving containing about 5 g of fiber. Peas occupy an important place in the top of the richest foods in fiber.

Considered one of the smallest vegetables, peas contain vitamins A, B, potassium, magnesium and proteins easily assimilated by the body - rich in amino acids arginine and lysine.

Peas help digestion, fight chronic fatigue and contribute to cellular oxygenation.

In addition to the classic pea cream soup, small green beans can also be added to salads, but can also be included in vegetable dishes.

10. Pears

100 g of pears contain about 3.1 g of fiber.

Pectin is the main form of fiber in pears. Pears are among the lowest calorie fruits. They contain a significant amount of potassium and vitamins that help strengthen the immune system.

Pears also contain fructose and sorbitol, which can have a laxative effect. At the same time, they have a low glycemic index so they are digested and absorbed much more slowly than other foods.

You can consume them as such, you can include them in juices, smoothies and fruit salads, but you can also use them to create delicious desserts.

Pear peel is the richest in nutrients, which is why it is recommended not to remove it when eating this fruit.

These are some the foods with a high fiber content, but you don't have to limit yourself to them.

The benefits of a high-fiber diet

  • Provides energy
  • Contributes to the normal functioning of the intestinal transit
  • Detoxifies the body
  • Lowers cholesterol levels
  • Provides a feeling of satiety
  • Controls blood sugar levels
  • Helps control weight
  • Reduces the risk of colon cancer
  • Prevents cardiovascular disease.

The recommended daily dose of dietary fiber is 14 grams per 1,000 kilocalories. For an average adult, this means 25 grams for women and 38 grams for men.

Excess fiber in the diet, more than 35 grams / day for children and more than 50 grams / day for adults, especially if it occurs suddenly, can cause stomach pain, cramps, bloating, diarrhea, dehydration, mineral deficiency, acid reflux and can reduce the absorption of several important minerals such as calcium, zinc, iron.

Dietary fiber should be consumed with plenty of water, as their characteristics are related to the ability to absorb and retain fluids.

For a balanced intake of fiber, eat 5 servings of fruits and vegetables daily, but also cereals, nuts and various seeds, replace white bread, pasta and rice with whole grains, replace commercial sweets with dried fruits or unsalted nuts and drink enough water.

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