Fiber is a key element for a balanced diet, but most of us consume insufficient foods that are high in fiber. Here we have selected some foods rich in fiber you should incorporate in your diet!
In simple words, dietary fiber is the indigestible carbohydrates found in food. They are classically divided into two groups taking into account their solubility in water:
Soluble fiber dissolves in water and can be metabolized by "good" bacteria within the digestive system.
Insoluble fiber does not dissolve in water.
There is also some overlap between soluble and insoluble fibers. Some of the latter can be digested by intestinal bacteria, and most foods contain both soluble and insoluble fibers.
Health authorities recommend that women consume 25 grams of fiber per day and that men reach 38 grams.
And the main reason fiber is beneficial is because it feeds the "good" bacteria within the gut.
Fiber is still an essential part of a healthy diet, even if it's just to feed your gut bacteria, which are very important for optimal body function.
Include these foods rich in fiber in your diet!
High fiber vegetables
Vegetables should be there in every diet and meal, so choose some rich in fiber to make the most of them! There are high fiber vegetables in almost every vegetable subcategory, including root and cruciferous vegetables. Carrots and beets fall into the first group and contain 2.8 grams for every portion of 100 grams. Broccoli and brussels sprouts are cruciferous vegetables that share components like vitamin K, potassium, antioxidants, and fiber (2.6 and 3.8 grams per 100-grams serving, respectively).
If you want to experiment with your vegetables a bit more, you can go for artichokes. These are highly rich in fiber, with approximately 6.9 grams per raw globe! You can take it to a picnic with this tasty vegan artichoke and hummus sandwich. Additionally, you can find high fiber leaf vegetables like spinach and kale, with 2.2 and 3.6 grams of fiber (per 100-gram portions) each.
High fiber fruits
There are several fruits rich in fiber, which you can include in every meal of your day. Berries are some of these: strawberries, blueberries, blackberries, and raspberries are all great choices if you're looking for tasty ingredients that will bring much-needed fiber to your diet. For instance, strawberries are incredibly nutrient-dense, with many antioxidants, vitamin C, and manganese. You can use them to cook this great strawberry cake, that requires no milk, no flour, and no oven!
These fruits are also followed by other accessible and common ones, which are also very versatile and rich in fiber. Bananas, apples, and avocados -yes, avocados are fruits- are some of the best choices, with 2.6, 2.4, and 6.7 grams of fiber per 100-gram portion, respectively. Include them in sweet recipes, like this vegan banana bread, or in meals, such as this gluten-free chickpea gnocchi.
High fiber nuts and seeds
There are increasingly more people who include nuts and seeds in their diet to make their meals and snacks healthier. Quinoa is one of these recently famous pseudo-cereals, which includes antioxidants, iron, zinc, fiber, and many other nutrients. If you'd like to give it a try, check this recipe for Thai quinoa with vegetables! There are also sweet recipes with this ingredient, like gluten-free quinoa and chocolate cookies.
Nuts and seeds are a great alternative to unhealthy snacks full of fat. You can cook some popcorn or carry almonds with you, for example, if you wish for a healthy and high fiber snack. One cup of air-popped popcorn includes 1.15 grams of fiber, while 3 tablespoons of almonds can help your body with 4 grams of fiber. Additionally, almond flour can be a great ally when baking: check this gluten- dairy- and sugar-free carrot cake!
High fiber legumes
In this food group, you'll find many of the highest fiber foods. Even the two legumes with the lowest fiber levels -baked beans and cooked edamame- have more than 5 grams of fiber for every 100 grams. What's more, they're very accessible options for both their low prices and presence in almost every market!
There are also several recipes you can cook with legumes. Chickpeas, with 7 grams of fiber for every 100 grams, are the main ingredient of hummus, an easy and tasty spread. Split peas and lentils are the basis for different soups, which means they're great options for a high fiber meal.