Nutritionists Recommend These Ten High-Fiber Items for Your Plate Each Day
(Looking at you, protein) Because high-fiber foods not only help your body burn fat by regulating blood sugar levels, lowering the release of the hunger hormone ghrelin, and assisting in the reduction of sugar cravings, they also nourish your gut bacteria, improve digestion, and help you stay regular.
There are a ton of other health advantages to fiber. According to registered dietitian Nancy Farrell Allen, a spokesman for the Academy of Nutrition and Dietetics, “fiber is one of the most important nutrients.” It provides protection against a number of illnesses, including type 2 diabetes, heart disease, diabetes, and several types of cancer. It is essential for proper gut health and excretion, and it also helps with weight management.
Diets high in fibre are also linked to better immune system function, heart health (by lowering cholesterol), and mental health (by lowering rates of anxiety and sadness).
Although you can take a fiber supplement, you can also get your fill of fiber without one by including a lot of high-fibre foods in your diet. Since plants contain fiber, you should consume more fruits and vegetables (as well as lentils, whole grains, and legumes).
Having said that, most people don’t consume enough fiber. As part of a healthy, balanced diet, the NHS reports that government guidelines recommend increasing our daily consumption of dietary fiber to 30g. However, the majority of adults in the UK only consume 20g on average per day, and children also consume less fiber than is advised.
Are you prepared to consume more fiber? Fantastic! But move slowly. Consuming large amounts of fiber too soon can make you feel bloated and queasy. “To ease any episodes of stomach discomfort, progressively increase your intake of fiber over a few weeks,” advises Farrell Allen. “Be gentle, allow your body some time to adjust, and stay hydrated to help the fiber in your drink become softer as it passes through your GI system.”
The British Nutrition Foundation states that if a food has at least 3g of fiber per 100g or at least 1.5g of fiber per 100kcal, food makers may voluntarily label it as a “source of fiber.” Foods must have at least 6 grams of fiber per 100 grams or 3 grams of fiber per 100 kcal in order to be labeled as “high in fiber.” According to registered dietitian Marisa Moore, “[Nutrient-rich] foods that fall below this threshold are still good to include.” As always, diversity is the key to a high-fiber, healthful diet that also contains all the other nutrients your body requires for optimum operation.
Not sure where to begin? When you go grocery shopping the next time, stock up on these foods high in fiber.
Additions of high-fiber foods to your diet
Fiber: 15 grams in a cup of food
Pinto beans are a great source of dietary fiber, which can prolong feelings of fullness. “They are a great source of protein and have a lot of fiber,” claims Farrell Allen. Stir them into stews and soups, sprinkle them over salads, or use them in place of meat in tacos and burritos. Extra points for pairing them with a robust chilli and kidney beans, which have 11 grams of fiber per cup.
Fiber: 11 grams in a cup of food
According to Farrell Allen, there is a significant concentration of phytoestrogens in soybeans that may assist to lessen or ease menopausal symptoms like hot flashes. You can consume them as a snack or sprinkle some into your next omelette or stir-fry.
Fiber: nine grams in a cup of food
Acorn squash is a dark green, year-round vegetable that reaches a length of 15-20 cm. It is best enjoyed when cubed and roasted, and it is most abundant in the fall. According to Farrell Allen, it’s also a great source of vitamin A, which is well-known for its antioxidant properties that lower high blood pressure, heart disease, and various malignancies.
Fibre: 9 grams per one-cup serving
This delicious tropical fruit packs 9 grams of fibre, and studies have found that guava lowers blood sugar levels and improves insulin resistance, says Farrell Allen. The next time you see guava nectar at the supermarket, buy some so you can whip up a guava margarita mocktail.
Fibre: 6 grams per one-cup serving
Unlike cavolo nero or kale’s curly, narrow leaves, spring greens’ leaves are large, smooth, and flat. A handful of spring greens (also known as collard greens) are perfect stewed or added to a comforting fall or winter soup, says Moore.
Fibre: 3 grams per one-cup serving
Strawberries aren’t just for smoothies. Top a spinach salad with them, mix them into yoghurt or cereal, or eat them plain as a sweet and filling afternoon snack.
7.5 grams of fiber per cup of food
Spelt is an excellent alternative to other grains because of its chewy texture and pleasantly nutty flavor. According to Farrell Allen, it also has 10 grams of protein.
8.Seeds of pomegranates
Fiber: 7 grams in a cup of food
According to Farrell Allen, the anti-inflammatory qualities of fresh, juicy pomegranate seeds may enhance skin quality and have anti-aging effects. Additionally, they give yoghurt bowls, salads, and drinks a tasty burst of flavor.
Fiber: 2.5 grams in a cup of food
This well-liked, high-protein vegetable is simple to prepare as a straightforward side dish, toss into stews, or place on top of baked potatoes. Pro tip: Using frozen instead of fresh produces an equally healthful result.
Five grams of fiber per cup of food
They’re perfect for on-the-go nibbling, but for something even more scrumptious, try them roasted and mashed as a side dish. According to Farrell Allen, they also include calcium, vitamin K, and vitamin A, which support eye health.