Several research and studies have shown that fiber is one of the vital ingredients to help you lose weight and do good digestion. Dietary fiber can help you in the gastrointestinal tract may be not digestion, but act as soluble fiber of natural swelling agents which bind with water and provide long satiety. Soluble fibers also keep your cholesterol and blood sugar levels under control.
Fiber Rich Foods You Should be Eating Everyday
One tablespoon of flaxseed provides 6 grams of fiber. Tip: Kibbled flaxseeds contain a larger surface area so it can swell better.
A serving of quinoa (gross weight 50 grams) provides 3.5 grams of fiber
Quinoa is not only a good fiber-supplier, also has more positive characteristics important for building muscle. It provides a high-quality vegetable proteins
Quinoa grain contains magnesium and lysine in abundance.
- The mineral magnesium plays a key role in muscle contraction.
- Amino acid lysine is extremely important for muscle or protein building block.
Whole Grain Bread
Wholemeal bread provides approximately 4 grams of fiber.
- For cereal products, there are large differences in dietary fiber.
- Wholemeal bread is a rich source of Vitamin B with twice the fiber as compared to the white bread.
Cereals (with nuts)
A serving of nut muesli (50 grams) provides an average of 5 grams of fiber
- Muesli has often got hidden unnecessary calories and sugar so we recommend mixing some dry fruits.
- Flakes of all kinds are in the drugstore or supermarket.
- Given a few nuts of your choice or a few more flax seeds, you are done with your cereal mix.
A slice of pumpernickel provides 6 grams of fiber
Pumpernickel is a mix of rye flour and dark rye flour are a good basis for healthy “sandwiches” for boys’ night.
A serving of peas (200 grams) provides 10 grams of fiber
With a portion of peas you can cover one third of your daily requirement of fiber.
A serving of kale (200 grams) enthät 8 grams of fiber
Kale has all kinds of cabbage content.
- It also includes the highest amount of protein and carbohydrates.
- The high fiber content in it makes it a positive contribution to our digestion.
- The mineral and vitamin combination is additional with potassium, calcium, and iron, as well as hematopoietic vitamins from the group of Vitamin B, vitamin C and vitamin E like all the other winter vegetables.
A serving of Brussels sprouts (200 grams) provides 9 grams of fiber
- You will prefer this Brussels sprouts even you got a problem with sprouts.
- Carbon-rich content in your plate lands a principle of brassicas shines with an arsenal of valuable ingredients such as healthy dietary fiber.
A serving artichokes (100 grams) provides 11 grams of fiber
Artichokes are not only rich in “Ballast”.
- Lower cholesterol content is up to 12 percent.
- This content makes possible everything by artichoke.
- In addition, liver and gall bladder benefit from their bitter substance called cynarin.
- The fiber found only in eggplant aids to push our digestion naturally
- By preventing clogging our digestion gets in good condition.
- For example, Eggplants are extremely low in calories and completely convertible in the kitchen for.
Broccoli is well in nutrients like Brussels sprouts
- Add a substance called indole-3-carbinol which proved to be an excellent cancer killer in the lab.
- As early in 1997, it is demonstrated this substance is capable to stop the growth of breast cancer.
Mushrooms with Lots of Fiber
Oyster Mushrooms are low in calories and low in carbohydrates.
- Provides an addition to sufficient “Ballast” above all the important Vitamin B strengthens your nervous system and reduces stress.
A serving Birch Mushrooms (150 grams) provides 10 grams of fiber
- The birch fungus grows among other kinds of birches. This is uncomplicated Mushroom, but not too familiar
Legumes High in Fiber
A serving of canned chickpeas (125 g) provide approximately 9 grams of fiber
Chickpeas with rich fiber content but its high content of vegetable proteins especially for vegetarians and vegans benefit.
- 100g of canned chickpeas contains about 6 grams of protein.
- Raw chickpeas before eating around 12 to 24 must be soaked in water.
- Canned chickpeas can be used immediately after dripping if they are already pre-cooked.
- They are available in any supermarket.
A serving of soy (60 g, dry product) provides 13 grams
- The small rounded yellow or green soybeans belong to the group of Legume and are good sources of folic acid.
- They are also rich in healthy polyunsaturated fatty acids, fiber, and high-quality protein.
- Nevertheless, there is soy in the review containing photochemical – isoflavones suspected to have carcinogenic effects.
A serving of kidney beans from a can (125 g) contains 7 grams of fiber
- Does canned food is unhealthy? Nope!
- Hamster of canned vegetables such as beans (pure, not in sauce) always in the pantry.
- Provide healthy carbohydrates, protein, and fiber.
A serving of blueberries (125 grams) Provide 6 grams of fiber
Blueberries are among the top sources of fiber.
- They are rich in anthocyanins (secondary plant dyes) are designed among other things against cardiovascular disease and diabetes.
Half an avocado contains 7 grams of fiber
- Despite the high-fat content reduce avocados “bad” LDL cholesterol level and increase the share of “good” HDL cholesterol in the blood.
- This fiber stimulates digestion and reduces the risk of cardiovascular disease by lowering cholesterol levels.
Shops serving of dried plums from around 25 grams (about 3-4 pieces) provides approximately 3.5 grams of fiber.
- Dried plums are associated mainly with blockages.
- 100 grams of dried plums to eat throughout the day and your constipation is a thing of the past.
- They really eat only in exceptional cases as much of the dried fruits because they contain massive fructose.
Two dried figs provide approximately 4 grams of fiber.
- Dried figs are delicious and contain a lot of fiber but unfortunately has got quite a lot of calories so don’t take much.
This is one of the most known fibers in pectin, all which is hidden in apples directly under the skin.
- It acts as a natural appetite suppressant because of swelling fiber saturation but beware that too much fiber can be unusual for your intestines.
A pear provides 5 grams of fiber
- Drivers whoever comes across more often to the bulb also benefits especially from their rich content of lignin.
- Lignin is a dietary fiber which helps to reduce cholesterol in the intestine.
- The substance reduces your love on this fruit, especially the “bad” LDL cholesterol.
- Other foods contain a lot of lignin are flax, linseed or psyllium.
A serving of raspberries (125 grams) provides 6 grams of fiber
- Berries are excellent fruits with their high fiber content but above all health benefits, photochemical, which give them inter alia with their bright colors.
- The most important representatives of photochemical in soft fruit the carotenoids and polyphenols protect your body from antioxidants and harmful influences.
Nuts High in Fiber
A serving of pecans (40 grams) contains 4 grams of fiber
- The high protein content and B vitamins in the Pecan ensure strong nerves and a good mood.
- Strong nervous one needs the views of calorie and fat content 1 serving of 40 grams gives you over 29 grams of fat and 281 calories.
A piece of coconut (40 g) Provide around 4 grams of fiber
- Coconuts supply many Balla substances but unfortunately a lot of fat.
- The fat, therefore, is saturated fat with less favorable, as they should enjoy the pulp in moderation.
One serving of almonds (40 grams) contains 6 grams of fiber
- Almonds are rich in vitamin E and fiber.
- Vitamin E destroys free Radicals in the body and damage cells.
So here we end with the varied ingredients and food which had a high amount of fiber content in them. Almost all the ingredients can be easily procured and budget friendly. Include these in your regular diet plan and see the positive results.
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