Even though fiber is best known for its magical ability to prevent problems with constipation, it can do a lot more good for you, and incorporating 10 good fiber sources into your diet will help you get there.
Lowering cholesterol with fiber lowers the risk of heart disease. Additionally, it aids in lowering the risk of other illnesses like colorectal cancer. Additionally, it prevents spikes in blood sugar and prolongs the feeling of fullness, both of which can aid in weight loss.
We talked to nutritionist and Lindora Clinic Chief Medical Officer Amy Lee, M.D., about how important fiber is in our diets and why we should get more of it. According to Dr. Lee, adults in the United States consume far less fiber than is recommended. According to research, this may be due to the widespread belief that foods with fiber are pricey, unappetizing, and difficult to prepare and that all whole-grain foods are good sources of fiber. Because of this, a diet low in fiber is linked to a lot of medical issues. Diverticulae and colon polyps are two of the most common conditions, Dr. Lee adds.
“Fiber provides health advantages such as decreasing inflammation from the body (foods/preservatives/additives) as well as keeping our bowel motions regular,” Dr. Lee says.
Fortunately, there are many delightful 10 good fiber sources-rich alternatives that you can add into your diet with a grin. Hint: prunes and fiber supplements aren’t good for you.
What amount of fiber do you require?
According to Dr. Lee, the current recommended is 19-38 grams of dietary fiber per day, depending on age and gender. However, we know that modern US individuals consume far less than the necessary amount, most likely 7-12 grams.
According to Dr. Lee, the average adult should consume at least 40 grams.
What should you bear in mind while adding fiber to your diet?
“Read the labels,” Dr. Lee advises. “For items that arrive in a box and/or bag for the customer, all fiber (in grams) per serving is indicated on the label. Count the quantity of fiber you consume each day and progressively increase it until you reach 40 grams.”
You may google this information if you consume a lot of fruits and vegetables, as there are no nutrition labels on these goods.
Finally, Dr. Lee suggests that you gradually increase your fiber intake since the bacteria (probiotics) in your stomach must become used to breaking fiber down. Adding too much fiber to your diet too rapidly might result in gas and bloating.
Your top 10 Good Fiber Sources, as indicated by your doctor
1. Raspberries
All berries are healthy, but raspberries and blackberries have the greatest fiber. Fresh berries might be pricey, but frozen berries are typically less expensive. Blend them into your next healthy smoothie, such as this Berry, Chia, and Mint Smoothie, for an added fiber boost.
Fiber content: 6.5 grams per 100 grams.
2. Lentils
Lentils are fairly cheap at the grocery store and are high in protein and fiber. To kickstart your digestive system, combine lentils with your favorite grain bowl or prepare a lentil soup.
Fiber content: 10.7 grams per 100 grams or 20.5 grams per cup.
3. Chickpeas
These tiny legumes are high in nutrients such as calcium and protein. Hummus, one of the simplest spreads to prepare at home, is made from chickpeas. It’s great on salads, vegetables, pita chips, and more.
Fiber content: 12.2 grams per 100 grams or 24.4 grams per cup.
4. Popcorn
When it comes to increasing your fiber intake, popcorn may be the finest snack you can have. Who knew that fiber could be used as an excuse to go to the movies? If you want to avoid the extra fat, leave off the butter.
Fiber content: 14.5 grams per 100 grams, or 1.16 grams per cup.
5. Chia seeds
Chia seeds may be the finest fiber source on the planet. Not only are they high in fiber, but they are also high in magnesium and calcium. To get enough fiber for the day, toss these seeds into your next smoothie bowl!
Fiber content: 34.4 grams per 100 grams.
6. Avocado
The avocado is a unique fruit. Instead of being heavy in carbohydrates, it is abundant in beneficial fats. Getting enough of fiber is just one more incentive to eat avocado toast or guacamole and chips when you’re out and about!
Fiber content: 5.6 grams per 100 grams or 15.6 grams per cup.
7. Dark chocolate
Dark chocolate is one of those delectable secrets that is never a guilty pleasure! Dark chocolate with a greater cocoa % has a higher concentration of fiber, antioxidants, and nutrients than chocolate with a lower cocoa percentage. So, as long as you choose dark chocolate with a cocoa level more than 70%, you may include this delicious treat toward your daily fiber intake.
Fiber content: 10.5 grams per 100 grams.
8. Almonds
Almonds are in almost every trail mix or nut selection you’ve ever tried, and they never let you down. These delicious tree nuts are high in healthful fats, magnesium, and fiber.
Fiber content: 11 grams per 100 grams or 14.8 grams per cup.
9. Oats
Oatmeal is one of the healthiest grains available. Overnight oats are popular for a reason: they are high in vitamins, minerals, and antioxidants. Oats are also a great basis for many of your favorite granolas.
Fiber content: 12.9 grams per 100 grams.
10. Split peas
Split peas are formed from pea seeds that have been dried, split, and peeled. They’re frequently found in the Christmas staple split pea soup with ham. You might also serve this dip at your next dinner gathering.
Fiber content: 22.2 grams per 100 grams or 43.5 grams per cup.
Who should think twice about including fiber into their diets?
If you have a history of irritable bowel syndrome, you should see your doctor before increasing your fiber intake, because “certain meals with a good quantity of fiber may aggravate your symptoms,” according to Dr. Lee. People with a history of diverticula(e) should also be cautious of particular fibers, which might become lodged and create additional issues.