Fiber is often associated with trips to the restroom, but it also comes with a large number of benefits for health and beauty. A high fiber diet could reduce the potential risk of hypertension, stroke and heart disease. However, nowadays, less than 3% of Americans are meeting the recommended intake of fiber. Women should try to consume at least 21 to 25 grams of fiber per day, while men should take from 30 to 38 grams per day.
Nutritionists stress that it is key to get the bulk of fiber intake from healthy foods. While consuming more fiber from any source could be a great thing, it is crucial to concentrate on foods with naturally-containing dietary fiber, like whole grains, fruits and vegetables. So what are the most surprising high fiber foods that actually taste good? This article will show you 10 most surprising dietary sources rich in fiber so you know more sneaky ways to add more fiber to your diet.
Most people did not think that avocados can offer any fiber until they checked out the fiber of content of this fruit. It is estimated that half of a medium-sized avocado delivers 7-8 grams of fiber, not to mention a large amount of “good” fat.
In addition to providing high levels of some important nutrients, monounsaturated fatty acids and phytochemicals, avocados are a great source of dietary fiber, especially insoluble fiber. Indeed, avocado consumption is associated with increased overall diet quality and decreased risk of metabolic syndrome, according to a study from the National Health and Nutrition Examination Survey.
This fruit is incredible tasty and tastes better than many junk foods. Interestingly, strawberries are also among the fruits with high nutrient dense. There are 3 grams of fiber in a cup, which are considered a high level in such a low calorie fruit.
If you consume 8 medium-sized strawberries, you will reap 2 grams of dietary fiber. This amount supplies 8% of females’ and 5% of males’ recommended daily intakes. Actually, strawberries have two types of fiber and about 60% of the total amount is insoluble type and the 40% remaining is soluble.
When eating pears, you should keep their skin on as it has a lot of fiber. If you peel the pears, you will be removing a lot of fiber that you should otherwise consume. This fruit is suitable for those people who cannot resist the sweet taste of fruits, but also are not in the mood for an apple, reach for a pear. As estimation, each medium-sized pear is packed with 5.5 grams of fiber, which, for an average person, counts for 24% of your daily fiber needs.
4. Split Peas
This is among surprising high fiber foods that you probably never eat. There are 16.3 grams of fiber per cup of cooked split peas. They are often used in the foreign dishes, particularly Indian food. Nonetheless, another great idea to take advantage of the fiber content in split peas is making a tasty split pea soup. This dish will keep you feeling full for many hours.
As estimation, there are 10.3 grams of fiber each medium artichoke when cooked. Actually, artichokes are one of veggies containing the highest fiber content and are very simple to prepare once you know the right way to do it. Simply roast artichokes with seasonings to make a tasty side dish for your daily meals.
6. Brussels Sprouts
Brussels sprouts belong to the cruciferous family of veggies. This plant resembles miniature heads of cabbage and is filled with vitamins, minerals and antioxidants. Especially, Brussels sprouts are a great source of dietary fiber, which provides approximately equal amounts of both soluble and insoluble fiber.
A raw Brussels sprout consists of 0.7 grams of dietary fiber and 8 calories, in accordance with the U.S Department of Agriculture. A cup of 5 raw sprouts provides 3.3 grams of fiber, which equal to 13% of the recommended daily value for fiber. Rich in anti-inflammatory properties and antioxidants, Brussels sprouts can support detoxification reduce inflammation, and might decrease the potential risk of cancers.
7. Lima Beans
There are 13.2 grams of dietary fiber per cup of lima beans. In addition to fiber, other notable nutrients include copper, folate, manganese, protein, vitamin B2 and B6, and phosphorous.
Lima beans can provide women with 25% of the daily recommended iron. Meanwhile, the manganese in lima beans helps promote energy production and the antioxidants aid in fighting free radicals.
A cup of lentils provide you with 15.6 grams of fiber. Besides, this plant is also a powerhouse of folate, iron, protein, manganese and phosphorous. Especially, lentils are considered among top high-folate foods. To incorporate this high fiber food into your daily diet, just simple make lentil soups and pilafs.
9. Pearled Barley
Pearled barley is not only for making beer, but this chewy, nutritious grain is also a rich source of fiber. Each cup of cooked pearled barley has 6 grams of fiber. This amount of fiber is even more than brown rice and oatmeal. You can add pearled barley to salads, soups, or teas to harness its benefits.
10. Bran Flakes
A cup of raw bran flakes can add 7 grams of fiber to your diet. You can combine honey, vanilla, and yogurt smoothie with bran flakes to create a great dish making use of this high-fiber food. This shake is a delicious and healthy way to get a large amount of fiber and protein in just one glass.
Oftentimes, high fiber foods are not thought to be tasty, yet they could totally be. Opt for some choices from the list above so you can make simple but great substitutions in your daily diet and enjoy excellent fiber’s benefits.
John Hughes is a Health and Beauty expert who has more than 5 years of experience in Health Care industry. For more health care tips on healthy living, visit him at the website TrueRemedies.com. There, you will find posts on natural treatments, recipes, healthy foods, and so much more.
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