Fiber is an important part of a balanced diet. Fiber is a type of carbohydrate that the body cannot digest. There are two types of fiber. Soluble fiber can help lower cholesterol. According to the American Heart Association, increased fiber intake can reduce low-density lipoprotein cholesterol, or “bad” cholesterol levels. Fiber helps to regulate the body’s sugar. Therefore, fiber is recommended to help keep hunger and blood sugar at bay.
This makes fiber a vital element to weight loss. High fiber foods tend to be low in calories and fat, making them an excellent choice for those who wish to lose weight. Not only will high fiber foods aid in weight loss, but they will aid in maintaining that healthy weight over time. Insoluble fiber is beneficial to digestive health as it can aid in relieving constipation.
A high fiber diet is key to keeping a healthy digestive system. Studies show that fiber can reduce the risk of developing heart disease, diabetes, and stroke. Also, it can increase the bioavailability of minerals like calcium in the foods you eat, which may help maintain bone density. Some scientists believe that a high fiber diet may have anti-cancer benefits as well. Men need at least 30 to 38 grams of fiber each day. Women need at least 20 to 25 grams of fiber each day. Dietary fiber is found mostly in fruits, vegetables and whole grains. Adding delicious sources of fiber to make up a balanced diet is easy to do. Here are some high fiber foods that can be added to any diet:
1. Lentils
Lentils are believed to be one of the first foods ever cultivated by humans. They are high in fiber, while low in fat and calories. One cup of cooked lentils provides more than 15 grams of dietary fiber. This is about 50-75% of your daily need of fiber. They are low in calories with almost no fat, making them a great addition to any diet. Not only do lentils have a lot of fiber, they are also a good source of protein. This makes them a good choice to add to vegetarian or vegan meals. Replacing meat with lentils in a meal may be a way of getting the recommended daily amount of fiber.
Another health benefit to lentils is that contain a lot of iron, which helps to keep energy levels up. There are four main types of lentils – brown, French green, black and red. Brown lentils are the most common in North America and have the most amount of fiber per cup. They can easily be added to any meal. Lentils are versatile and easy to prepare. There are a plethora of recipes available to utilize this healthy food. They can be added in soups, curry, salads, burritos, chili, or quinoa. They can even be added as a side to complete any lunch or dinner.
2. Almonds
Nuts are known to lower the risk of weight gain as they are apart of a healthy, high fiber diet. Specifically, almonds are high in insoluble fiber. Just one once (about 23 nuts) contains about 3.5 grams of fiber. Almonds are available throughout the year, so they can be enjoyed during any season, unlike some produce. Whole almonds with skins provide the most health benefits. They can be eaten as a snack or used to top a salad. Almond milk and almond butter also contain some fiber. One cup of almond milk, and one tablespoon of almond butter have about 1 gram of fiber each.
3. Broccoli
Broccoli is one of the most nutrient dense vegetables on earth. Some people believe that cooking vegetables takes away their essential nutrients. This is not the case for broccoli. A cup of raw broccoli only has about 2 grams of fiber. Boiled or steamed broccoli has about 5 grams of fiber in each cup. Raw broccoli can be added to salads or dipped in hummus for a snack. Cooked broccoli can be added to stir fry, omelets, pasta or soup. Steamed or roasted broccoli with some lemon juice squeezed on top can make a delicious and healthy side dish.
4. Popcorn
When craving a salty snack, popcorn is one of the healthiest choices. It is a natural whole grain and nutrients are in every part of it. Of course, smothering it in butter or cheese or other flavoring is when the food starts to become unhealthy. Air pop it yourself at home instead of stocking up on microwavable bags or ordering large tubs of it at movie theaters. Sprinkling a little bit of salt or nutritional yeast over plain popcorn can still be delicious while maintaining its status as a healthy snack. Each cup of popcorn has 1 gram of fiber. Popcorn is a great alternative to fatty chips in a balanced diet.
5. Brussels Sprouts
This veggie may not be at the top of everyone’s favorite food list, but brussels sprouts have many unique health benefits. 1 cup of brussels sprouts contains about 3 grams of fiber. Like broccoli, a cup of steamed brussels sprouts will have more than a cup of raw brussels sprouts. Since the veggie is small, it can be eaten as an on-the-go snack or easily packed in lunch boxes. They can be steamed and sprinkled with salt and pepper. Some like to sprinkle shredded cheese on top. They can also be tossed in olive oil to be added to salads.
6. Pears
Not only do they contain a lot of vitamin C, but pears are one of the most fiber-packed fruits out there. They are an important part of healthy diet. One medium-sized pear contains 6 grams of fiber, which is about a quarter of the recommended daily value. The fiber in pears is insoluble, which improves digestion health. Most of the fiber can be found in the skin of the fruit, so be sure not to peel it off. Pears can be added to cereal, oatmeal, smoothie or a salad. Most people enjoy them as they are for a sweet snack.
