Fiber is an essential part of any healthy diet. Its benefits for our body are enormous – from the formation of intestinal microflora to lowering cholesterol and preventing strokes. But how much and from what sources is it best to include fiber in your diet?
Why do we need fiber
There are three types of fiber that are essential for our health:
Insoluble fiber are responsible for the formation of stools, help maintain regular bowel function, saturate and accelerate the passage of food through the gastrointestinal tract.
Soluble fiber act as a prebiotic, supporting the growth of beneficial bacteria and overall digestive health. They regulate cholesterol and blood sugar levels. In addition, soluble fiber slows down the passage of food through the gastrointestinal tract, contributing to satiety.
Resistant starch acts like fiber because this type of starch is not digested. It supports bacterial gut health, helps regulate glucose absorption, increases insulin sensitivity, and enhances satiety.
When we don’t get enough fiber, the following problems can develop:
- constipation,
- anal fissures and hemorrhoids,
- blood sugar surges,
- unhealthy cholesterol levels,
- sluggish work of the digestive system,
- bloating and flatulence
- heightened feeling of hunger.
Best sources of fiber
It is widely believed that you need to eat a lot of bread, cereals, and pasta to get the fiber you need. However, these are not the best sources. Did you know that just one pear contains 6 grams of fiber, half an avocado contains 6,5 grams, while a couple of slices of whole grain bread contains 4 grams and one serving of bran contains 5-7 grams? That being said, fruits and vegetables are healthy not only because they are rich in fiber – they are full of phytonutrients and antioxidants.
It is believed that adults should get 25-30 grams of fiber per day. And here are the best sources to include in your diet.
Lentil
Half a glass – 8 grams of fiber
It is an excellent plant source of iron and perfectly complements any meal.
White beans
Half a cup – 9,5 grams of fiber
These incredibly tasty beans go well with many ingredients and can be used in soups, salads, appetizers, as a main course or as a side dish.
Black beans
Half a cup – 7,5 grams of fiber
Like lentils and other legumes, beans can help you lose weight and fight cancer.
Raspberry
1 cup – 8 grams of fiber
The berries are delicious and a great source of vitamins and antioxidants. Smoothies, salads and other berry dishes are great options for healthy desserts.
Artichokes
1 medium artichoke – 10 grams of fiber
Artichokes are among the best sources of fiber in the plant kingdom and are surprisingly easy to prepare. Try this recipe for artichokes baked with garlic and lemon, for example.
Avocado
Half a medium avocado – 6,5 grams fiber
Avocado is a real superfood and a source of essential unsaturated fatty acids for health. Avocados are easy to incorporate into a healthy diet, my mobile app has some simple recipes: salads, snacks, and avocado breakfasts.
Pear
1 medium pear – 6 grams of fiber
Pears are a delicious addition to juices, cocktails and your favorite salads. So do apples and oranges, which each contain 4 grams of fiber.
Chard
1 cup cooked chard – 4 grams of fiber
Mangold is one of the most nutritious foods in the world. This delicious dark green leafy vegetable can be added to many dishes and juices. By the way, cooked kale contains 5 grams of fiber, spinach and beet greens – 4 grams each, and kale – 3 grams.
Brussels sprouts
1 cup Brussels sprouts – 6 grams of fiber
Brussels sprouts (my favorite kale) is one of those foods that people often turn up their noses about. But when cooked properly, it is truly delicious! Try this simple garlic Brussels sprouts recipe, for example. Other high-fiber cruciferous vegetables include broccoli (5 grams per serving) and cauliflower (4 grams). By the way, cabbage is a storehouse of antioxidants, which makes it one of the most useful foods.
Almonds
30 grams of almonds – 3 grams of fiber
Almonds and other nuts contain 2-4 grams of fiber per serving. Anyone can afford a small handful of nuts a day. After all, it is a great source of healthy fats, vitamins and minerals.
Seeds of chia
1 tablespoon chia seeds – 6 grams of fiber
Chia is another superfood. These seeds, due to their ability to turn into a gel-like substance, can form the basis of healthy and nutritious desserts. Other seeds are also excellent sources of fiber, such as flaxseeds (2 grams per tablespoon) or sesame seeds (a quarter cup contains 4 grams).