A nutritious diet includes getting enough fiber, and when it comes to fiber, some foods are chalk full of it. These high-fiber foods are healthy options, especially if you need to increase your fiber intake. Also, a regular intake of fiber can help lower your cholesterol levels, which reduces your risk of heart disease. However, determining the best fiber rich foods will be primarily based on your individual nutrition needs.
Artichoke
A medium-sized cooked artichoke will provide you with more than 10 g of fiber, according to the MayoClinic. This is a third of the amount the average adult needs. In addition to their high amounts of fiber, artichokes are also low in calories and sodium. You can add artichokes to salads, pastas and rice dishes to increase the fiber content.
Beans
Beans are a plant-based source of protein, which are also high in fiber, making them ideal for a vegetarian or vegan diet. According to Johns Hopkins, the fiber in a cup of cooked beans ranges between 12 g and 15 g, and all types of beans would be considered quality sources of fiber. In addition to fiber, beans are rich in iron, potassium and B vitamins, which are a necessary part of a healthy diet.
Berries
Berries are generally high in fiber, low in calories and rich in antioxidants. Adding a cup of blackberries or raspberries to your diet can add as many as 8 g of fiber. Strawberries contain less fiber, at around 3 g per 1 cup serving, but they are still a considered a healthy source of fiber because they are packed with many vitamins and minerals. In addition to being rich in fiber, berries also contain a considerable amount of water, which can help you remain hydrated.
Whole Grains
All whole grains contain fiber and are considered to be healthy for a number of reasons, but some whole-grain foods contain more fiber than others. When choosing whole-grain cereals look for ones with at least 5 g of fiber per serving, which are considered to be high in fiber, but you can also find many cereal options with more than 10 g of fiber per serving. Wheat bran, a whole-grain food, contains a little over 12 g of fiber per half-cup serving, and wheat germ contains close to 4 g of fiber in every 3 tbsp.
Member Comments