Fiber is indigestible carbohydrate found in foods. There are many different types of fiber, with some of them having important health benefits, while others don’t have a nutrient use. Fiber is the most important when it comes to your digestive health.
It can make you feel full for a longer time and help with weight loss. Adding fiber to your diet doesn’t mean that you have to or change your lifestyle or give up your favorite foods It is advised to eat about 18g of fiber a daily, but most people only eat about 14g. So people should consume more healthy fiber every day, and these are the most important high-fiber foods:
1. Artichokes
Rich in fiber and essential nutrients and low in calories, artichokes are a great addition to your healthy diet. Just one medium artichoke is needed for almost half of the recommend fiber intake for our daily needs. An even more, artichokes are one of the best antioxidant foods.
2. Brussels sprouts
As one of the power-packed cruciferous vegetables, these vegetables are one of the better high fiber foods. Rich in antioxidants and with anti-inflammatory properties, Brussels sprouts may reduce the risk of some types of cancer and support healthy detox.
3. Berries
Berries are high in Vitamin K that is associated with boosting of bone density; while their high levels of manganese support healthy bones, blood sugar levels, and healthy skin. All of these benefits, in addition to providing a great healthy way to add fiber to your diet.
4. Coconut
With about 5 times the amount of fiber as oat bran, grated coconut and coconut flour is a great way to add a healthy natural fiber to your diet. Coconut also has low glycemic index and is easy to incorporate into your diet.
5. Beans
Beans are nutrient dense, providing great fiber and protein content to your healthy diet. The high amount of antioxidants and flavonoids help to fight free radicals, reducing your risk of inflammatory diseases and even of some cancers.
6. Peas
The green pea is very rich in fiber and with its anti-inflammatory and antioxidant properties it should be consumed very often. It also contains phytonutrients which help in preventing diseases and keep our body working properly. You can also eat the frozen peas that are available through a whole year, making them ideal for your diet.
7. Soybeans
Soybeans are members of the legume (pea) family of vegetables. Soy is a high-quality protein, but because soybeans is a plant, it is also high -fiber food. It is one of only two known plant foods (the other is amaranth seed) to contain all the essential amino acids.
8. Nuts
Nuts are rich in fiber but also contain vegetable fat. Not all nuts are same; some nuts are low in fat and very starchy, while others are high fat and low carb. Most, however, can be incorporated into a healthy diet. Nuts are also a good and healthy substitute for sweets like baked sweet goods and candies.
9. Seeds
Seeds are a real superfood that you can with ease incorporate into your diet. High in essential nutrients and fiber, this food supports digestive health, increases energy and has many more other health benefits.
10. Lentils
Besides the great fiber amount, lentils are also high in folate, which is essential for people on certain medications, pregnant women, and individuals with liver disease. Lentil soups and pilafs are a great way to use this high fiber food into your diet.