10 Ways to Boost the Fiber in Your Diet

Dietary fiber offers a variety of health benefits, from preventing chronic diseases (cardiovascular disease and cancer), keeping blood sugar levels in place to filling you up (without adding on the weight).

Papaya Sliced

A recommended daily intake of fiber is in the region of 25-35 grams, which is easily sourced from whole, unprocessed grains, legumes, vegetables, and fruits.

Below are 10 of the health boosting and fiber-rich food sources:

1 – Avocado

While the avocado is high in fat, it mostly contains monounsaturated fat, which is the heart-friendly type seen in macadamia nut oil and olive oil. Also, this style of fat is fiber packed and includes about 11-18 grams per avocado. A single avocado has half a day’s fiber, tons of heart-friendly fat, and about 160 calories to keep the stomach content for several hours.

2 – Artichoke

An artichoke (medium) has 11 grams of fiber and about 118 calories. They are a great source of the liver-friendly nutrient known as silymarin, as well as containing a great concentration of potassium (compared to a banana). Add artichokes to pizzas, salads, or steam them with rosemary, garlic, and olive oil.

3 – Beans

Beans are among the most beneficial sources of dietary fiber. A ½ cup of navy beans contains about 9.2 grams of fiber. This is closely followed by garbanzos, pinto beans, black beans, lentils, baked beans, which all boast a fiber content of 7.3 to 9 grams per similar size portion. Beans are a perfect sour of plant protein and high in fiber and low in calories. Easily add the beans to a salsa, add them to soups, or drop a few into a salad.

4 – Berries

All berries (especially raspberries) are superstars at fighting disease and high in fiber and low in calories. Raspberries are an attractive choice and have 8.2 grams of fiber and 62 calories per single cup serving. Also, berries are packed with anthocyanins and polyphenols, which are plant chemicals with the ability to ease arthritis symptoms, reduce inflammation, and help protect against cancer.

5 – Barley

Barley is packed with fiber throughout the kernel and not merely in the outer layer of bran. So, this means barley that is highly processed still contains a satisfying amount of fiber. A ½ cup serving of barley (cooked) has nearly 5 grams of fiber and 96 calories. This is much more favorable compared to long-grain brown rice, which only has 1.8 grams of fiber content. Also, the soluble fiber in barley helps to bind to fatty substances and moves them through the body and aids in regulating the cholesterol levels.

6 – High Fiber Cereals

Beginning the day with whole-grain cereal (make sure the label reads ‘whole’) or oatmeal is certain to benefit with each serving containing about 5 grams of fiber. Avoid the brands of bran cereals or instant oatmeal that are listed as enriched on the ingredient label. Whole grain products contain significantly more fiber content. A breakfast is further enriched with fiber by including toppings like berries, sliced banana, raisins, and wheat germ.

7 – Broccoli

Broccoli is a super food and often included on lists of the healthiest foods. A single cup of broccoli has 2.4 grams of fiber, 42mg of calcium, 286mg of potassium, and 2 grams of protein. It is also a powerful vegetable to help fight disease related chemicals.

8 – Papaya

Papaya is chock-full of essential nutrients and includes 2.4 grams of fiber and 55 calories, as well as vitamin A and C, calcium, and potassium. Also, this tropical fruit is packed with digestive enzymes, which are helpful for breaking down protein.

9 – Pumpkin

Pumpkin is a nutritional powerhouse has 2.4 grams of fiber and 47 calories per single cup serving. This vegetable is often reserved for holidays, but is loaded with essential minerals like potassium at 562mg per cup. This mineral is perfect for lowering the risk of strokes and building strong bones. Also, pumpkin contains about 2,300mcg of zeaxanthin and carotenoids lute which is beneficial for eye health.

10 – Apple

A whole apple (including skin) is fiber-packed and contains nearly twice as much as fruit like grapefruit, grapes, and peaches. Also, apples include soluble fiber which is beneficial for its ability to help with regulating cholesterol. Avoid peeling the skin when eating an apple. A medium, non-skinned apple includes nearly 3.6 grams of fiber, while a peeled apple includes 1.6 grams. Drinking apple juice is even worse because this only includes 0.3 grams of fiber. Apple skin is also loaded with polyphenols, which helps with fighting disease.

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