Best 23 Foods for Fiber in Your Life

Best 23 Foods for Fiber in Your Life

Best 23 Foods for Fiber in Your Life

High Fiber Food

Fibers can lower blood sugar, lower cholesterol, and even prevent colon cancer and help you avoid hemorrhoids. If this is a drug, the world will whistle for it.

But few people have enough.

Women should get about 25 grams a day, men at least 35 to 40 years old, but most people only 15 grams per day. Food fiber is rich in whole food - not added fiber foods - is the best way to increase fiber intake, says New York City Food trainers nutritionist.

Corn

We are most familiar with the sunny yellow version, but the corn comes from pink to blue to the black rainbow, each with its own special antioxidant nutrition combination.

Corn kernels are about half a cup of corn kernels and contain 2 grams of fiber. Popcorn is also an excellent source of low-calorie fiber, taking about 3.5 grams of fiber per three cups.

White Beans

In addition to rich in fiber, protein, and iron, white beans are one of the best nutrient sources of potassium-1 cups, which can meet your 25% of the daily needs of this type of hypertension.

Brown said that beans in the gas will get a bad rap, but the key is to gradually increase the fiber intake. "If you are eating only low - fiber foods, do not suddenly change 40 grams of fiber a day because it will put a lot of pressure on the digestive system.

Black Beans

Black beans each containing 15 grams of fiber, about 15 grams of protein. Their dark rich colors indicate high levels of flavonoids, and plant pigments are potent antioxidants. Brown says that when you add beans and other high-fiber foods to your diet, be sure to drink more water.

Kidney Beans

The key ingredients of red beans and kidney beans are very popular in northern India and New Orleans. Like their cousins, all the beans we eat share Latin dishes and vegetables, or "ordinary beans" - they are rich in fiber, protein, and iron.

Add Beans

Also known as chickpeas, these versatile legumes have two varieties: the light "Kabuli" type, the most common in the United States, the darker "Desi" varieties, rich in fiber and antioxidants. Garbanzos were first domesticated in the Middle East, where they were still important staple foods in dishes such as Eagle and Salad. They are also widely used in India, the world's largest producer of chickpeas.

Avocado

Avocado creamy flesh is a great fiber source; two tablespoons of avocados have about 2 grams of fiber and the whole fruit contains about 10 grams. Avocado is also a good source of monounsaturated and polyunsaturated fats - "good" can help lower cholesterol and reduce the risk of heart disease.

Whole Wheat Noodles

Changing traditional pasta into a whole wheat variety is a great way to introduce more fiber into your diet. "Really small changes will make a difference"

However, whole wheat pasta can be used to the habits of people who are accustomed to white versions. Grocery stores are likely to be in several brands and shapes of whole wheat pasta; you may want to try some type to find the type that best suits your taste and texture combinations.

Brown Rice

If you are a strict rice, then the rough texture and rough rice taste can make people used, but it is worth it. Each cup contains 3.5 grams of fiber.

Harvard researchers have recently found that while eating five or more white rice per week, the risk of type 2 diabetes increases by 17 percent, and half of the weekly brown rice is reduced by 11 percent.

Soy Beans

East Asian flavor is very popular, Edamame is a pod in the cooked immature soybeans. You can pop them from your pods into your mouth, or mix them into a delicious soak. According to the brand, half a cup of coffee can contain up to 11 grams of protein and 9 grams of fiber.

Whole Wheat Bread

White bread and other refined grains are ground, meaning that the outer layer of the grain (bran) is removed with the embryo as a small part of the seed embryo. Whole wheat retains this nutritious and fiber-rich element, so changing from white to whole wheat is a clever nutrient move.

Brown said: "Let your visit will make you get a lot of difference in the number of fibers."

Lentils

The tiny members of the legume family are super-rich in fiber, 15.6 grams per cup. Since the Neolithic Age, lentils are also important sources of protein, vitamins, iron and other minerals.

Pear

Like most fruit with edible skin, pear is the most nutritious and fiber-rich when their skin remains intact. "Keeping the skin is very important to the fiber," Brown said. Medium sized unbleached pears contain about 5.5 grams of fiber.

Artichoke

A single cooked artichoke contains up to 10.3 grams of fiber and you will get 7.2 grams of fiber from half a cup of artichoke heart. Artichoke is also rich in silymarin, an antioxidant that can improve the health of the liver.

Oatmeal

Oat contains β-glucan, which is a special type of fiber, with a particularly strong cholesterol-lowering effect, can also improve the immune system function.

Oats also have a good combination of soluble fiber (reducing the type of blood cholesterol) and insoluble fibers (which helps to keep the digestion running smoothly).

Raspberry

Whether it is ruby or blue-black, raspberries are nutrition stars. In addition to the rich fiber, a cup can provide about one-third of the daily fiber demand - they will also be full of strong antioxidants.

When the raspberry is not in the season, it's easier to buy ice cream on your wallet.

Pea

Pea peas, directly from the pods to eat, frozen or cooked, or dried and made pea soup, is a delicious, versatile, cheap fiber source. A cup of split peas with 16.3 grams of fiber, a cup of frozen peas after cooking contains less than the old 8.8 grams.

Broccoli

Now we all know that broccoli is good for you. Members of the family of cruciferous vegetables are known for their anti-cancer properties, and this vegetarian also contains a considerable amount of fiber: a cup of cooked broccoli can get about 5.1 grams.

Apple

When you are talking about apples, the skin is such a thing - you have to leave it, otherwise, you will miss the fiber and many useful phytochemicals.

"Once you take off your skin, you will take off a lot of good things," Brown said. A single ordinary size apple contains about 4.4 grams of fiber.

Almond

Almond - Almost every other edible nut and seed, you can think of - a good source of fiber that wraps healthy fat and protein.

However, all these benefits are accompanied by high-calorie counts, so please pay attention to size. A quarter of a few cups made a good balance, about 3 grams of fiber and about 170 calories.

Barley

Beer and whiskey may be the most famous raw material, but barley is also a whole grain and a good source of healthy β-glucan.

A recent study found that breakfast healthy people who eat barley do not feel less hungry than those who eat wheat or rice after lunch.

Split Peas

The pulse of this protein package (the generic term for beans and peas) is a common ingredient in Indian dishes found in soups, stews, and spices. However, whether you choose to be whipped into a heart soup or add it to the food bowl, one thing is certain: split peas is a fiber power. In fact, only one cooked cup contains up to 16.3 grams of fiber, making them one of the most fiber-rich foods around.

Brussels Sprouts

You may despise these cabbages, but with so many new and delicious ways to prepare them, there is no reason to let Brussels sprouts out of your eating habits. This is particularly true because these vegetables are also the best source of protein, boil 4.1 grams per cup, boil. Try them brittle with brittle and carrots, or scorch, and use pancreas and fig glaze

Chia Seed

In addition to containing omega-3 fatty acids, proteins and a whole lot of vitamins and minerals, these small seeds also burst with the fiber. One tablespoon of carnival seeds has 5.5 grams of fiber. In addition, they are very easy to integrate into your daily diet. Sprinkle some seeds on oatmeal, smoothies or salads. You can also combine them with nut milk to create a delicious and healthy pudding or use it as a substitute for eggs in baking.