Fiber is incredibly important—and you can ignore it at your peril.
Thanks to the highly-refined, packaged food, a majority of people are missing out on one of the most crucial nutrients: fiber. If you consume a diet with low fiber, you’ll experience low energy levels, have difficulty losing weight, and also raise your risk of diabetes and cardiovascular diseases.
The following healthy foods help you achieve satiety, boost your digestive system, and make it easier for you to lose weight.
Beans, along with lentils, are full of fiber. Some beans, like edamame, are even a great fiber-rich snack. What’s even better is that all of these also provide a great source of protein. Some bakers have even begun to include beans or bean flours in their baked products, which is appreciated by a sizeable number of people.
This vegetable can get categorized as the fiber veggie. Its cruciferous nature—meaning it’s from the Brassica genus of plants along with cauliflower, cabbage and kale—makes it rich in several nutrients apart from fiber. Research has shown that broccoli, which is rich in fiber, can positively support the bacteria in the digestive tract, which may help your gut stay healthy and stable.
Berries are well-known for their antioxidants, but they are also full of fiber. Only a cup of fresh berries can give you nearly 4 grams of fiber, and there is almost the same amount of fiber in a cup of icy unsweetened berries. Certainly, one of the biggest benefits of berries is that they’re naturally low in calories as well.
Called the King of Snack Foods, popcorn is both delectable and fiber-rich; there’s one gram of fiber in one cup of popcorn. The snack, when natural, is a whole grain that can satisfy cravings with a hit of fiber.
The old dictum “an apple a day keeps the doctor away” no longer holds true in light of the latest research, but there’s little doubt that the fruit is rich in fiber. Depending upon its size, an apple contains almost 4 grams of fiber, but this serving amount can help shield arteries and reduce cholesterol. And, of course, they’re a delicious and crunchy snack.
Avocados are often known for their heavy dose of healthy fats, and they go with almost anything—toast, salads, entrees, eggs. There are 10 grams of fiber in one cup of avocado, which makes it a high-priority snack.
All variants of potatoes, including sweet potatoes and red potatoes, are a great source of fiber, with one small potato with skin can provide nearly 3 grams of fiber. The vegetable, when not fried in oil and mixed with salt, can provide a number of benefits. Also, the fiber in potatoes can help shield the intestinal wall from some injurious chemicals found in some foods and drinks.
Dried fruits like figs, raisins and dates can enhance your fiber intake significantly and are recommended for those suffering from constipation. The sugar, which is naturally present in these fruits, can help your intestines and lead to more comfort. Nevertheless, eating too many can be counterproductive, leading to cramping or diarrhea, so it’s important to nosh on them with moderation.