The 30 best high fiber foods and recipes

Dietary fiber is good for the intestinal flora, keeps you full for a long time and helps you lose weight. You can integrate fiber into every meal to improve your health and do something good for your intestines.

Dietary fiber is primarily found in the skins, seeds, and membranes of plants, so it’s best to enjoy as much of the plant as is edible. Juices are often low in fiber, and valuable fiber is lost when peeling.

1 Properly integrate fiber into your diet

With a high-fiber diet, fiber intake should at least meet or exceed the recommended daily allowance. Adult women should consume 22-28 grams of fiber per day and men should aim to consume around 28-34 grams per day.(1)

You can add fiber to any meal or snack to increase your total daily intake. If you’re not currently eating a lot of fiber, add it to your diet slowly so it’s well tolerated and your digestive system can tolerate it.

Consuming more fiber than your body can currently handle can cause bloating, abdominal pain, loose stools or diarrhea, and even constipation. (2)

Both abdominal gas and bloating are a result of consuming too much fiber too quickly. So if you want to add more fiber to your diet, do it gradually.

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Also interesting: advantages and disadvantages of a high-fiber diet

2 Top 30 High Fiber Foods:

  1. Black beans (cooked, ½ cup): 8.3 g
  2. Chia seeds (2 tablespoons, 24 g): 8.3 g
  3. Split Peas (cooked, ½ cup): 8.1 g
  4. Raspberries (1 cup): 8 g
  5. Lentils (cooked, ½ cup): 7.8 g
  6. Collards (cooked, finely chopped, ½ cup): 7.6 g
  7. Blackberries (1 cup): 7.6 g
  8. green peas (boiled, 1 cup): g
  9. Butternut squash (baked, diced, 1 cup): 6.6 g
  10. Kidney beans (cooked, ½ cup): 6.5 g
  11. Chickpeas (cooked, ½ cup): .2 g
  12. Flaxseed (2 tablespoons): 5.6 g
  13. Parsnips (cooked, sliced, 1 cup): 5.6 g
  14. Pomegranate seeds (from ½ pomegranate): 5.6 g
  15. Pear (medium-sized, with peel): 5.5 g
  16. Quinoa (purchased, 1 Tasse): 5.2 g
  17. Broccoli (cooked, chopped, 1 cup): 5.1 g
  18. Whole Wheat Pasta (cooked, 1 cup): 4-6 g
  19. Apple (medium-sized, with peel): 4.4 g
  20. Orange (large, peeled): 4.4 g
  21. Snow pea (cooked, 1 cup): 4 g
  22. Bulgur (cooked, ½ cup): 4.1 g
  23. Oatmeal (dry, ½ cup): 4.1 g
  24. Sweet potato (medium, baked, with skin): 3.8 g
  25. Almonds (toasted, ¼ cup): 3.8 g
  26. dried fig (¼ cup): 3.7 g
  27. Avocado (from ¼ avocado): 3.4 g
  28. Carrots (raw, 1 cup): 3.4 g
  29. Banana (medium, peeled): 3.1 g
  30. Wholemeal bread (1 slice): 3-4 g

2.1 Dietary fiber in berries

A cup of raspberries or blackberries has 8 grams of fiber and only 64 calories. This makes them one of the foods richest in fiber. (3) (4) Most fruits are high in fiber, but raspberries outperform most others (with twice the fiber of blueberries and strawberries). (5) (6) Add them to your yoghurt or eat them on their own.

2.2 Dietary fiber in fruit

Other fruits that are high in fiber are passion fruit, guavas, and pomegranate seeds (no juice). Dried fruits like raisins, dates, and figs are high in fiber but also high in sugar. They’re a good complement to oatmeal, but watch the portion size here.

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Clear fruit juices, such as grape juice and apple juice, contain very little fiber. It’s better to eat the whole fruit with the skin on than to juice it. Orange juice with pulp contains fiber and prune juice is also a very good source of fiber.

2.3 High-fiber vegetables

Eating fiber-rich vegetables makes meals even more filling. For example, onions, green peppers and spinach can be B. can be added to eggs for a high-fiber, high-protein frittata.

Or, raw veggies like carrots, red peppers, green peppers, fennel, broccoli, and celery sticks can be incorporated as a snack with a high-fiber hummus dip.

2.4 Whole grain cereals

Use whole grains instead of refined grains to increase fiber intake. For example, choose 100% whole grain bread instead of white bread (or wheat bread that isn’t 100% whole grain). Eat whole grains as often as possible to increase your fiber intake.

Oatmeal is a great way to get more fiber, but not all oatmeal is created equal. It is best to use oat flakes – half a cup contains four grams of fiber. (7) To make them extra filling, prepare them with double the amount of liquid. This will give you a much larger portion. For even more fiber, add a cup of fresh fruit.

2.5 Together

Chia seeds contain 6 grams of fiber per tablespoon, and ground flaxseeds have about 3 grams. (8) (9) They’re easy to stir into smoothies, granola, yogurt, or salad dressings. They are also a rich source of healthy omega-3 fatty acids.

Ground flax seeds add a nutty flavor and can be used for baking or breading. Chia seeds can also be used to make chia pudding, which is a filling breakfast or dessert.

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2.6 Nuts

Nuts and toasted squash or pumpkin seeds make a great snack. You can flavor them with autumnal spices like cinnamon and nutmeg, or savory spices like curry powder or cayenne pepper. About 30 grams of pumpkin seeds (the whole seed, not the unpeeled seeds) contains just over 5 grams of fiber. (10)

3 high-fiber recipes: sample recipes for the day

3.1 Breakfast:

  • Avocado breads (wholemeal bread with avocado)
  • Creamy raspberry yogurt smoothie
  • Spelled crumble on apple and raspberries
  • Muesli with carrot and apple
  • Avocado mango bowl with fruit salad
  • Muesli with cranberry and apple

3.2 Lunch:

  • White beans in tomato sauce
  • Quinoa Süsskartoffel Bowl
  • Bean balls with gravy
  • Sweet potato curry with chickpeas
  • Rice pan with zucchini and eggplant
  • French fries with chili and sweet potato sauce
  • Millet patties with sweet potato hummus
  • chili without meat
  • Quinoa with chickpeas

3.3 Snackideen:

  • Apple
  • Berry
  • raw carrots
  • pepper strips

3.4 Dinner:

  • Wholemeal bread with vegetables like peppers

On a high-fiber diet, try to include a source of fiber with every meal. Choose a variety of nutrient-dense foods that are good sources of fiber, in addition to lean sources of protein and healthy fats for a balanced diet.

health is delicious

Integrating healthy foods into your diet is often easier than you think. Combinations of healthy and nutritious foods enliven everyday life, provide more energy and pleasure when eating. Because food should not only be healthy, but taste good, give you strength and make you happy.

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