August 18, 2023

Fiber Rich Foods

Fiber is an essential nutrient that helps us manage our weight, reduce our risk of heart disease and cancer, and maintain a healthy digestive system. But many people fall short of the recommended intake, which is 25 g a day for women and 38 g a day for men. Fortunately, it’s easy to up your intake.

Start by stocking up on fruits and veggies. A medium orange packs 3 g of fiber, while an 8-oz. glass of orange juice provides only 110 calories. And opt for whole fruit over dried, as the latter contains fewer nutrients.

Next, make room for beans in your diet. Chickpeas (garbanzo, kidney or lima), black beans and lentils are good choices. Add them to soups, stews, salads and side dishes. And be sure to include the skins. Other protein sources high in fiber include nuts and seeds. A cup of roasted almonds, for example, has 7 g of fiber. And try adding avocado to your meals. One medium avocado has 6 g of fiber and also supplies healthy fats. Spread on toast like a true millennial or use as an ingredient in recipes for salmon burgers, haas avocado salad and sweet potato quinoa muffins.

When dining out, it’s important to consider the fiber content of fast foods as well. For example, simple lettuce greens typically provide only 0.5 g of fiber per serving. Look for a vegetable burger, which may have two or three times more fiber than a meat patty. Or, choose a salad over fries or potato chips. Several chains now offer oatmeal bowls for breakfast, which are an excellent source of fiber.


Welcome to the blog all about your mental, physical and last but not least, your spiritual health, and well-being.
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram