The most unexpected sources of fiber
Fiber is an essential part of any healthy diet. Its benefits for our body are enormous – from the formation of intestinal microflora to lower cholesterol and prevent strokes. But in what quantity and from which sources is it best to include fiber in your diet?
Why do we need fiber
There are three types of fiber that are essential for our health:
Insoluble fibers are responsible for stool formation, help maintain regular bowel function, saturate and accelerate the passage of food through the gastrointestinal tract.
Soluble fiber acts as a prebiotic, supporting the growth of beneficial bacteria and overall digestive health. They regulate cholesterol and blood sugar. In addition, soluble fiber slows the passage of food through the gastrointestinal tract, promoting satiety.
Resistant starch acts like fiber because this type of starch is not digested. It supports bacterial intestinal health, helps regulate glucose absorption, increases insulin sensitivity and enhances satiety.
When we do not get enough fiber, the following problems may develop:
anal fissures and hemorrhoids,
surges in blood sugar,
sluggish digestive system,
bloating and flatulence,
aggravated feeling of hunger.
The best sources of fiber
It is widely believed that you need to eat a lot of bread, breakfast cereals and pasta to get the required amount of fiber. However, these are not the best sources. Did you know that just one pear contains 6 grams of fiber, half an avocado – 6.5 grams, while a pair of slices of whole grain bread – 4 grams, and one serving of bran – 5-7 grams? Moreover, fruits and vegetables are useful not only because they are rich in fiber – they are full of phytonutrients and antioxidants.
It is believed that adults should receive 25-30 grams of fiber per day. And here are her best sources that you need to include in your diet.
Half a glass – 8 grams of fiber
It is an excellent plant source of iron and perfectly complements any dishes.
Half a glass – 9.5 grams of fiber
This incredibly tasty bean goes well with many ingredients and can be used in soups, salads, snacks, as a main dish or side dish.
Half a glass – 7.5 grams of fiber
Like lentils and other legumes, beans help lose weight and fight cancer.
1 cup – 8 grams of fiber
Berries are very tasty and are an excellent source of vitamins and antioxidants. Smoothies, salads and other berry dishes are a great option for healthy desserts.
1 medium artichoke – 10 grams of fiber
Artichokes are among the best sources of fiber in the plant kingdom, and cooking them is surprisingly simple. Try, for example, this recipe for artichokes baked with garlic and lemon.
Half a medium avocado – 6.5 grams of fiber
Avocados are real superfoods and a source of essential unsaturated fatty acids. Avocados are easy to incorporate into a healthy diet, there are some simple recipes in my mobile application: salads, snacks and breakfasts with avocados.
1 average pear – 6 grams of fiber
Pears are a delicious addition to juices, smoothies and favorite salads. Like apples and oranges, which contain 4 grams of fiber.
1 cup boiled chard – 4 grams of fiber
Chard is one of the most nutritious foods in the world. This delicious dark green leafy vegetable can be added to many dishes and juices. By the way, cooked kale contains 5 grams of fiber, spinach and beet greens – 4 grams each, and cale – 3 grams.
1 cup Brussels sprouts – 6 grams of fiber
Brussels sprouts (my favorite cabbage) is one of those foods that people often turn their nose to. But when it is cooked correctly, it is truly delicious! Try, for example, this simple recipe for brussels sprouts with garlic. Other cruciferous vegetables that are high in fiber include broccoli (5 grams per serving) and cauliflower (4 grams). By the way, cabbage is a storehouse of antioxidants, due to which it is safely referred to the most useful products.
30 grams of almonds – 3 grams of fiber
Almonds and other nuts contain 2–4 grams of fiber per serving. Everyone can afford a small handful of nuts per day. After all, it is an excellent source of healthy fats, vitamins and minerals.
1 tablespoon chia seeds – 6 grams of fiber
Chia is another superfood. These seeds, due to their ability to turn into a gel-like substance, can become the basis of healthy and nutritious desserts. Other seeds are also an excellent source of fiber, such as flaxseed (2 grams per tablespoon)