5 Healthy Foods To Include In A High Fiber Diet
A high fiber diet ensures that your bowel health remains in a good shape. This is done by absorbing fluids from the body, which are then used to add bulk to the stool. Apart from this health benefit a high fiber diet also helps in fighting against obesity, premenstrual syndrome (PMS), kidney stones, heart diseases, and cancer. A lack of fiber affects the digestive system and increases the risk of developing a high cholesterol and/or the irritable bowel syndrome (IBS). If you want to avoid these health problems, below are some foods you can include in your high fiber diet.
- Artichokes : This vegetable is high in fiber and low in calories. Your body gets 10.3 grams of fiber per medium serving of artichokes. This is nearly half of the recommended fiber intake for women and a third of the recommended fiber intake for men. Apart from being a good source of fiber, artichokes are loaded with nutrients such as phosphorus, calcium, magnesium, and essential vitamins. Artichokes are rarely used by people in their kitchens. Roasted artichokes sprinkled with black pepper, lime, and garlic can make a healthy addition to your high fiber diet.
- Nuts : Almonds, pecans, pistachios, and walnuts are amongst the most underrated sources of fibers.
Snacking on these nuts will be healthier than munching on a pack of potato chips when those hunger pangs strike between meals. A cup of almonds has 11. 6 grams of fiber, while a cup of walnuts has 7.8 grams of fiber. A cup of pistachios is loaded with 2.8 grams of fiber and a cup of pecans gives you 10 grams of fiber. You can add these nuts to salads, lentils, smoothies, or eat them just as they are. Along with being rich sources of fiber, nuts are also good sources of omega-3 fatty acids, proteins, vitamin E, folate, riboflavin, and other essential nutrients. Seeds : Chia seeds, flax seeds, and quinoa seeds are slowly gaining popularity as health foods and are great for a high fiber diet. These rich sources of fiber are quite versatile in the kitchen. You can add them to salads for a slight crunch. You can also mix them in your smoothies. Chia seeds when mixed in water can be used as a healthy substitute for eggs in cookies and cakes. You can also use these seeds to make puddings. An ounce of chia seeds is packed with 10.6 grams of fiber while a cup of cooked quinoa seeds gives you 5.2 grams of fiber. A tablespoon of whole flax seeds gives 2.8 grams of fiber. Lentils : Like seeds, lentils are also one of the most versatile ingredients used in the kitchen. Lentils soups are power-packed with not only fiber but also folate. Folate is an essential nutrient for people with a liver disease and pregnant women. Along with these two nutrients, lentils also contain iron and proteins. You can make lentil pilafs or patties a significant part of your high fiber diet. A cup of cooked lentils is packed with 15.6 grams of fiber. Berries : Amongst all the berries, the deep-hued blackberries and raspberries are some of the richest sources of fiber. A cup of raspberries can give 8 grams of fiber and a cup of blackberries can give 7.6 grams of fiber. These berries are also loaded with essential vitamins A, C, E, and K along with folate and omega-6 fatty acids. You can add them to your morning cereals or pancakes. Berries are one of the most popular scrumptious additions made to smoothies. You can even make an exotic salad with sweet and savory flavors with blackberries, dill, lemon, and scallions. Berries are also a great way to satiate the occasional sweet cravings. You can eat them just like that or add them to your desserts.
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