High Fiber Diet Food List – Overview
Getting your fill of fiber can be difficult, especially if you’re not in the mood for some veggies. You might be shocked about foods with high amounts of fiber.
So why do we bother about having adequate fiber in our diets?
Getting adequate dietary fiber is a vital component of a generally healthy lifestyle. Dietary fiber, or roughage, includes fruits, legumes, plants, veggies, and whole-grain parts that the human digestive tract can’t entirely break down.
Dietary fiber moves through your digestive system largely undigested until it gets to the colon, where a couple of fibers are fermented by microbiota.
A high-fiber diet can regulate bowel movements, soften stool and help preserve bowel well-being.
What’s higher, fiber can help you feel satisfied because they tend to be more satisfying than low-fiber foods.
Include high-fiber foods in your daily routine meals, smoothies, or snacks. If you’re trying to boost the amount of fiber in your diet, it’s also very important to do it gradually instead of all at once.
Which Foods Are Rich in Fiber?
Fiber is plant-based, so don’t search for it in beef or chicken. However, the plant kingdom has plenty to offer, and the best sources of dietary fiber might shock you.
Almonds have a couple of nutrients, including healthy fats, magnesium, manganese, vitamin E, etc. In addition, almonds can be turned into almond flour for baking with additional nutrients.
Artichoke hearts are filled with fiber; add them to pizza or salads. Try the canned ones if handling these spiky vegetables is too much for you. However, if you go for canned artichoke hearts, keep an eye on sodium levels so you don’t go overboard.
Barley is a great grain that’s commonly overlooked. For instance, mix it with your favorite meat and vegetables or toss it into soups.
All berries, such as blackberries, blueberries, and raspberries, are good for you. Moreover, they are sumptuous; but they can be pricey when fresh, so maybe go for frozen ones.
If you aren’t accustomed to the spongy texture of liquefied berries, blend them into a smoothie or add them to your oatmeal. You can also cook them or use them on waffles.
Brassica vegetables have been researched for their cancer-reducing effects thanks to the high amounts of glucosinolates. However, these veggies, such as cabbage, cauliflower, broccoli, Brussels sprouts, and kale, are also rich in fiber. You can enjoy Brassica veggies in casseroles, salads, soups, steamed as a side dish, or stir-fried.
A spoonful of chia seeds can make a massive difference. They’re an extremely rich source of fiber as well as fatty acids and protein. For instance, you can add chia seeds to your cereal, oatmeal, pudding, salads, smoothies, and yogurt.
Most people love their jelly-like texture, but if you’re not one of them, try mixing them with something else, so they don’t have adequate time to absorb water and bulk.
Dried fruits, including figs, dates, and prunes, can advance your fiber intake considerably and are prescribed for people battling constipation.
A sugar known as sorbitol which occurs naturally in these fruits, can help your bowels by alleviating discomfort.
However, consuming too many dried fruits can cause cramping or diarrhea. So try and have a small serving and see how you feel after a couple of hours before taking some more.
Edamame and Immature Soy Beans
Edamame or immature soybeans have an easygoing flavor and lovely texture. They’re also one of the scant plants with all the amino acids your body needs. This means they are an excellent pick for vegans and vegetarians.
You can find edamame or immature soybeans in the frozen foods section in the pod or shell. Add edamame and green soybeans to salads or stir-fries and enjoy them.
Some foods, such as juice and yogurt, integrate fiber fortification in their composition. As a result, such foods can help busy people reach their recommended daily fiber intake levels.
As consumer recognition of foods with functional benefits such as cardiovascular protection and digestive health continues to develop, you can expect to witness an even bigger supply of foods with high-fiber content on supermarket shelves.
Haas avocados are an impressive source of healthy fats, and unlike most fiber-rich foods, you can utilize them as condiments.
For instance, you can replace spreading mayo on sandwiches with avocado or place it on your toast if you’re into that.
What’s more, you can make guacamole and pair it with raw veggies or whole-grain crackers to reach your daily fiber intake.
Lentils and Split Peas
These two legumes have similar dietary summaries and can be used similarly.
In addition, they cook quickly and are brilliant in soups, so try swapping some lentils or split peas for some of the beef or chicken in your chili to boost your fiber intake.
The insoluble fiber in wheat bran can help move things along the digestive system, making it a handy food for people battling constipation.
However, slowly include fiber in your diet and take plenty of water to avoid any digestive distress. Incorporating wheat bran into your diet is easy; add it to baked goods, cereal, or smoothies.
Amaranth, buckwheat, brown rice, corn, millet, oats, quinoa, rye, sorghum, and wheat are whole grains with high fiber levels, with brown rice and wheat being the most common.
Always get goods made with whole grains. Goods such as croissants, rolls, and white bread are almost always made from wheat flour. This is bad because wheat flour is white, meaning most of its fiber and vitamins have been eliminated.
Whole Wheat Pasta
Whole wheat pasta is an immense source of fiber, and it’s also rich in healthy phytonutrients. However, you must give up white pasta because all the nutrients have been stripped off and go for the whole-grain options instead.
As you can see, fiber is a vital nutrient that may battle constipation, lower blood sugar levels and support weight loss. Therefore, you can incorporate some of the foods illustrated above into your diet to boost your daily fiber intake.
Printable High Fiber Diet Food List
|High Fiber Diet Food List|
|Berries: Blackberries, blueberries, raspberries and strawberries|
|Brassica Vegetables: Cabbage, cauliflower, broccoli, Brussels sprouts, and kale|
|Dried Fruits: Figs, dates, and prunes|
|Edamame and Immature Soy Beans|
|Fiber Fortification: Juice or yogurt|
|Legumes: Lentils and Split Peas|
|Whole Grains: Amaranth, buckwheat, brown rice, corn, millet, oats, quinoa, rye, sorghum, and wheat|
|Whole Wheat Pasta|