Fiber is essential for optimal health – it does more than help you poop!
Did you know that fiber can actually help prevent obesity and all the chronic disease of aging? This is because fiber slows the rate at which food enters your bloodstream and increases the speed at which food exits your body through the digestive tract. That keeps your blood sugar and cholesterol in ideal balance and quickly eliminates toxins from your gut and reduces your appetite. Research shows that fiber can lower blood sugar as much as some diabetes medications, lower cholesterol, and promote weight loss. It’s clear that fiber is a great ally in the battle of the bulge.
Most experts say that you should get between 25 and 40grams of fiber into your daily diet (45-50 if you really love fiber-rich foods)…most adults get under 15! If you are one of the many who are getting a very small amount of fiber per day, add it in gradually. Start with 25 grams and increase your fiber in small increments weekly. Remember, developing healthy eating habits is a marathon, not a sprint!
Here are Some Foods High in Fiber
Vegetables
- Artichokes, 10g of fiber
- Broccoli, 5g of fiber per cup
- Brussel sprouts, 4 grams of fiber per cup
High-Fiber Food Facts: Artichokes are number 7 on the USDA’s list of antioxidant-rich foods. They also increase the bile flow in the liver, which helps with the digestion of high-fat meals, and may lower cholesterol.
Grains
- Bulgur, 8g of fiber per cup
- Quinoa, 5g of fiber per cup
- Brown rice, 4g of fiber per cup
High-Fiber Food Facts: Bulgur is cracked wheat and a staple of the Mediterranean diet. It’s a good vegetarian source of protein. It may help reduce the risk of heart disease and is the perfect addition to a low glycemic index diet.
Beans
- Navy beans, 19g of fiber per cup
- Garbanzo beans, 13g of fiber per cup
- Kidney beans, 13g of fiber per cup
High-Fiber Food Facts: Navy beans are high in magnesium, which lowers your blood pressure. Also, navy beans are an excellent source of folic acid; one serving will give you almost 2/3 of your daily value.
Additional High-Fiber Foods
Fruits and Nuts
- Figs, 14 g of fiber per cup
- Prunes, 12g of fiber per cup
- Pear, 5g of fiber
- Almonds, 4g of fiber per cup
High-Fiber Food Facts: Figs are high in antioxidants and traditionally used to treat constipation.