Fiber rich foods

Fibers  are a fundamental part of a healthy and balanced diet. Intake of adequate amounts of fiber helps to absorb excess fat, improves digestion, regulates the intestine and provides vitamins and minerals to the body. The World Health Organization recommends the consumption of 25 grams of fiber per day for women and 30 to 40 grams per day for men. How about including more fiber in your diet for a healthier summer? See our list of foods that will help you this season. 1. Strawberries.  In addition to being rich in antioxidant pigments and vitamins, each cup of  strawberry  contains 3 grams of fiber that regulates the intestine and gives satiety. And best of all: the fruit is low in calories. Each 100 grams contains only 30 calories.

2. Lentils.  These legumes, famous at the end of the year, are an excellent source of fiber. One cup has about 16 grams of fiber. Get creative and eat lentils in your main meals. In addition, they are rich in protein and iron. 

3. White guava.  Rich in  vitamin C ,  A , phosphorus  and protein, the fruit is also an excellent source of soluble fiber. Each unit contains about 4 grams of fiber. But beware: do not forget to eat the guava with the peel. 

4. Oatmeal.  This cereal is rich in iron, calcium, proteins, vitamins and a soluble fiber called beta-glucan. This fiber is associated with the reduction of the so-called “bad” cholesterol (LDL), reduction of atheroma plaques and, consequently, reduction of cardiovascular diseases. Oat bran is the richest in soluble fiber, followed by oat bran and then oat flour. One cup contains about 4 grams of oatmeal. 

5. Plum.  Each unit of fresh fruit contains about 3.4 grams of soluble fiber. Four units of dried black plums have 0.5 grams of fiber. 

6. Beans.  Everyday beans are rich in protein, iron, vitamins, folate and fiber. A scoop of pinto beans has about 7 grams of soluble fiber. Black beans contain similar amounts of fiber and are rich in flavonoids, which are present in the dark skin. 

7. Brown rice.  An inseparable companion of beans, brown rice is rich in vitamins, proteins and fibers. Each cup contains about 3.5 grams of fiber. Prefer the whole grain version, as it reduces the risk of developing diabetes, according to Harvard researchers. 

8. Pear.  An average unit has about 5.5 grams of fiber. Pears should be eaten with the peel, since most of the fiber is found on the outside of the fruit. 

9. Pea.  This other legume is rich in protein, phosphorus,  iron , vitamin A,  B1 ,  B2 , C and, in addition, 1 cup contains about 16.3 grams of fiber. You can include peas in salads, savory dishes or replace beans. 

10. Broccoli . This vegetable, in addition to being rich in calcium, vitamin A and antioxidant agents that prevent cancer, is a great source of fiber. 1 cup of cooked broccoli has about 5 grams of fiber. 

11. Corn.  Half a cup of corn kernels contains about 2 grams of fiber, as well as protein, vitamins and minerals. Popcorn is also an excellent source of low-calorie fiber: 3 cups have about 3.5 grams of protein. 

12. Artichoke . This vegetable is an excellent source of soluble fiber and an average cooked unit has about 10 grams. One cup of artichoke heart has around 7 grams of fiber. In addition, the vegetable is rich in silymarin, a component that improves liver function. 

Also always remember to replace foods with their whole versions that are much richer in fiber, such as whole grain pasta, whole grain bread, etc. Water consumption is also essential to solubilize fibers and help with the digestion process. Drink at least 2 liters a day.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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