High Fiber Foods: 10 Of The Best
One of the keys in prolonging a lean and healthy body is making sure you’re taking in enough of low impact high fiber foods. Fiber is an essential nutrient which helps improve digestion, aids weight loss and ensures you feel satisfied for longer. Not getting enough of it can lead to a string of health problems, including constipation, high cholesterol and haemorrhoids. Below are 10 must eat foods we’ve found that will maximize your fiber intake:
While berries are not normally known for their fiber, one cup of raspberries can contain as much as three slices of whole grain bread. In addition, their sweet taste makes them ideal for quenching sweet cravings without causing havoc with your diet. Raspberries also contain over half the recommended intake of vitamin C.
We’re most familiar with the yellow version, but corn can come in a variety of colours such as pink, blue or black. They all contain a ton of antioxidant nutrients, which are all vital for overall wellbeing. A single ear of corn usually has about two grams of fiber.
Most people know that oats are a classic muscle building food. Steel cut oats are the best type to go for as they are less processed and, in our opinion, more flavorful. Just a quarter of a cup contains a whopping five grams of fiber. Oats also contain the super fiber called beta-glucan, which helps lower cholesterol. In addition, beta-glucan slows down digestion, allowing you to feel satisfied for multiple hours.
Broccoli is a superfood which also has a high fiber content. One cup of the stuff contains five grams of fiber and around 50 calories – not bad! Broccoli is a versatile food and can be used as you wish in your diet, depending on whether you like eating it raw, sautéed, roasted or steamed.
Whilst they are rich in fiber, protein and iron, white beans are also great sources of potassium. One cup of them will cover 25% of your daily intake. Yes, too many beans can cause a lot of gas, but the trick is to up your fiber content gradually. This way, you’ll cause a lot less stress to the digestive system.
Cabbage is mainly known for its cancer preventing antioxidants but it also contains a large amount of fiber. One cup of cabbage has around five grams of carbohydrates, with half of that coming from fiber. If you’re a bit of a novice in the kitchen and don’t fancy cooking a whole head of cabbage, opt for one of the pre-shredded bags. These are easy to eat and come mixed with other superfoods such as broccoli and carrots.
Swapping out traditional pasta for whole wheat is a small but effective way to add more fiber into your diet. However, it can be an acquired taste to some who normally buy the white version. Next time you go to the grocery store, you may want to test out a few types to find the one which suits your taste buds the best.
You know the rhyme right? “An apple a day keeps the doctor away”. Well, the amount of fiber they contain is one of the reasons for that. One medium sized apple has almost five grams of fiber, some of which comes from pectin. Pectin helps food to be digested and absorbed much slower, ensuring you feel satisfied for longer.
Similar to broccoli, peas are a flexible, cheap and tasty fiber source. They can be eaten straight out of the pod, cooked, dried and made into a soup or bought frozen. One cup of peas has around 16 grams of fiber while a cup of frozen peas contains about nine grams after cooking.
Almonds – and most nuts for that matter – are high in fiber, healthy fats and protein. However, all that goodness comes with a high calorie count, so make sure to keep an eye on your portion sizes. Aim for a quarter cup serving as a guideline, which contains three grams of fiber and about 170 calories.
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About Matt Lawson Matt Lawson is a UK based sports journalist who covers all the latest football (soccer) news and matches for the Press Association. A keen Newcastle United fan, Matt is usually found either watching or playing the beautiful game.