Fiber is an essential macronutrient that is necessary for everyday health. What roles does fiber serve in making you healthier? Fiber has been shown to lower cholesterol levels, triglyceride levels, can help maintain a healthy weight, promote satiety when eating, and reduce your risk of developing obesity, diabetes, and heart disease.
There are two types of fiber, soluble and insoluble fiber. Each of the types have their own benefit. Soluble fiber when added with water greats a gelatinous goo that feeds the healthy bacteria of the intestines. It also help to regulate your blood sugar levels and lower cholesterol and triglyceride levels. Insoluble fiber adds bulk to your stool and helps it pass easier. Essentially insoluble is exercise for your intestines.
How much fiber do you need a day? It is recommended that women consume between 21-25g per day and men consume between 30-38g per day. What are the best high fiber content foods to add to your diet?
The highest content foods come from legumes (nuts, seeds and beans)
Split peas 1c 16.3g * 1 ½ c of split pea and ham soup and you are set for the day!
Lentils 1c 15.5g * A tasty bowl of lentil chili and your intestines will be a happy camper!
Black Beans 1c 15g * Black beans are a tasty addition to many recipes
Almonds 1oz 3.5g * A heart healthy snack
Pistachios 1oz 2.9g * Sometimes you feel like a nut
Raspberries 1c 8g
Pear w/ skin 1 item 5.5g
Apple w/ skin 1 item 4.4g
Banana 1 item 3.1g
Oranges 1 item 3.1g
Artichokes 1 med 16.3g
Avocados 1c 10.5g
Green Peas 1c 8g
Broccoli 1c 5.1g
Potato 1sm 2.9g
Carrots 1 med 1.7g
Whole Wheat Pasta 1c 6.3g
Barley 1c 6g
Oatmeal 1c 4g
Air-popped popcorn 3c 3.6g
Lots of delicious soups can incorporate the legumes and the vegetables for a heart healthy, gut healthy lunch or dinner. The above mentioned fruits, veggies and nuts make fabulous snacks. Getting enough fiber in your diet is not as difficult as it may seem.