Fiber is a key element for a balanced diet, but most of us consume insufficient foods that are high in fiber. Here are 10 staples you have to include!
Fiber not only makes you feel fuller but also keeps your gut system healthy. People who consume fiber are less likely to suffer from heart disease, stroke, type 2 diabetes and bowel cancer. It is also necessary to manage weight and it may even increase your lifespan. You should aim at 30g a day but the average is 17g a day if you are a woman and 20g if you are a man.
Fiber describes a group of complex carbs found in plant-based foods, but unlike other carbohydrates, it can’t be digested.
Soluble fiber blends with water in the gut, and ensures that the food is absorbed slowly –this helps control blood sugar levels and lower cholesterol. You can find it in oats and barley, beans and peas, whole grains, nuts and seeds and fruit and vegetables.
Insoluble fiber absorbs water but remains mostly intact, they have a laxative effect and improve gut health. It is found in oats, nuts, and in the skins of vegetables and fruits.
Fermentable fibers –or prebiotics– are food for healthy gut bacteria. They reduce chain fatty acids paling an important role to fight disease.
The benefits of fiber
- It protects bowel health
- It regulates your bowels
- It supports heart health
- It stabilizes sugar levels
- It helps manage your weight
Foods you should include
Make sure you increase your fiber intake gradually to avoid constipation because your body might not be used to digesting large amounts of it.
1. Chia seeds: 30 grams of chia contains 10g of fiber and 15% of your iron and calcium daily dose.
2. Kidney beans: every 40g you get 12g of fiber and 13g of protein –necessary for muscle repair.
3. Green peas: a portion of 100g contains 22g of fiber and 23g of protein.
4. Pears a medium pair will contain almost 6g of fiber and 16% of your copper intake.
6. Avocado: an average avocado contains 10g of fiber and B vitamins.
7. Oats: 40g of oats contains a whopping 40g of fiber, plus they are packed with antioxidants.
8. Bananas: one banana is not only high in potassium, but it also contains 3,3g of fiber and B6 vitamins.
9. Beetroot: it is an amazing source of fiber every 150g you get 4.2g of fibers.
10. Lentils: every 50g, lentils pack 5.3g of fiber.
Now that you know how to make your diet richer in fibers and its benefits, are you game?
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