If you’re like many people with high fiber foods, you don’t get enough fiber in your diet. Since fiber is necessary for a healthy digestive system, its lack can lead to adverse effects. Without fiber (and plenty of liquid), food can’t move easily through your digestive tract, as it is supposed to. Instead, you may experience constipation, bloating, or other painful digestive problems.
Fiber is associated with a healthy weight. Because fiber fills up the stomach and is digested slowly, it makes you feel fuller for longer. With your hunger reduced, eating in moderation is easier. Fiber has also been linked to lowering the risks of heart disease and diabetes risks. Insufficient fiber can trigger high cholesterol and unhealthy sugar levels in the blood. For all these reasons, getting enough fiber is important.
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Here are 12 high fiber foods to eat.
These legumes are a great source of fiber, especially since they are low in calories and help control cholesterol. In addition, lentils have almost no fat and are a good source of protein, vitamins, and minerals, such as copper, folate, manganese, and molybdenum.
#2. Dragon Fruit
Dragon fruit is packed with fiber and can help you feel full for longer than many other fruits. Other lesser-known benefits of dragon fruit include the ability to raise your metabolic rate and the ability to decrease levels of oxidative stress.
#3. Black beans
Beans, in general, live up to their reputation as a valuable source of fiber, so making them a regular part of your diet will make your fiber-consumption goals easier to reach. Beans are also a good source of protein and have little fat. In addition, black beans, in particular, are filled with flavonoids, a plant pigment and antioxidant.
Avocados are rich in fiber — even a spoonful provides your body with a significant amount of the nutrient. Avocados are also high in monounsaturated fats, a good fat that helps protect you from heart disease.
#5. Brown rice
Brown rice is the unprocessed, whole-grain version of white rice. In addition to its high fiber foods value, brown rice provides your body with many vitamins and minerals, including iron and selenium.
#6. Garbanzo beans
A staple in India and the Middle East, garbanzo beans have many fiber and antioxidants. Antioxidants fight off free radicals, which cause disease. While beans have a reputation for causing gas and constipation, drinking enough water should address that issue.
#7. Whole-grain bread
Bread made with whole grains includes the bran and the germ and thus includes all the natural parts of the grain. There’s more fiber, too. In addition, research has linked the consumption of whole-grain products with a reduced risk of heart disease.
A few cups of spinach will supply you with most of the fiber you need daily. Besides that, spinach contains vitamins K, C and A; manganese, zinc, other minerals; and antioxidants.
#9. Pinto beans
Besides being a fiber-rich food, pinto beans contain various vitamins and minerals such as copper, iron, magnesium, manganese, potassium, and phosphorus. They are also one of the best sources for the element molybdenum.
Pears are packed with fiber — as long as you don’t remove the skin. The skin also holds many other beneficial substances, such as antioxidants, vitamin C, vitamin K, and copper.
#11. Kidney beans
These high fiber foods beans, which come in various colors, are also a good source of protein, manganese, and calcium. As with other beans, kidney beans are versatile and can be used in many dishes, such as soups, stews, or just plain, of course.
Besides being a convenient natural snack, nuts are high in the fiber your body requires. Although rich in calories from fat, most nuts are also filled with many different vitamins and minerals, making them good for you as long as they are eaten in moderation.
Fiber is essential to good health, so it is a must. Luckily, adding fiber to your diet isn’t difficult.