High-fiber foods: Fiber is the last thing that most people think of on their plate unless they acquire an irregular syndrome. After making rounds of the doctor, they realize that dietary fiber is a magic ingredient that keeps you regular. But you could be wrong if you think that treating constipation is its only job. Fiber also helps lower cholesterol, reduces the risk of heart disease, and helps reduce the risk of other diseases like colorectal cancer.
Fiber also keeps your blood sugar levels from spiking and makes you feel full longer. So if you want to lose feight, go for fiber.
So what are the foods that are high in fiber? We bring to you some of this magic ingredient that you must include in your diet everyday.
Lentils
A great source of fiber, lentils are nutritional powerhouse. Low in fat, high in protein and filled with fiber, you find lentils in various colors. Each has its own flavor profile but all are healthy.
One cup of boiled lentil gives you 18 g fiber. So cook them in traditional way or use in both soups and salads.
Kidney beans
A half cup of hearty kidney beans provides fiber, as well as protein and magnesium. If you are worried about gas, eat more beans. Experts say after three to four weeks of regular intake, the gut adapts and flatulence levels return to baseline.
One cup of cooked kidney beans provides 12 g fiber.
Chickpeas
Chickpeas are full of fiber. They’re some of the best sources of protein and fiber. They keep you full and have amazing nutrient composition.
One cup of cooked chickpeas gives 12 g fiber. Best way to eat them is in hummus. They also go well as salads and sides. Season them and then roast or you can air-fry them until they’re crispy.
Chia seeds
A spoonful of chia seeds can go a long way. Rich in fiber, they contain omega-3 fatty acids and pack a nice protein punch.
Two tablespoons of chia seeds comes with 10 g fiber.
You can add them in to oatmeal, pudding, jam, salads, and even guacamole. Or try mixing them into a smoothie or yogurt.
Oats
Oats make for healthy breakfast. They are high in both insoluble and soluble fiber. Beta-glucan fiber in oats may help with blood sugar control. It also reduces total and LDL cholesterol levels. A half cup of rolled or steel-cut oats provides other important vitamins and minerals, too.
One cup of cooked oats gives 5 g fiber.
Avoid instant oatmeal as it is often loaded with sugar. Cook oats in the microwave, or make your own overnight oats topped with fruit and other healthy add-ions.
Broccoli
This cruciferous vegetable is high in both soluble and insoluble fiber, along with vitamins C and B9, potassium and more. It’s also thought to lower your risk of certain cancers.
One cup of chopped broccoli gives 5 g fiber.
You can add broccoli to just about anything. Roasted, stir-fried or as to add as an extra veggie vigor in any dish.
Quinoa
This gluten-free, grain-like superfood is high in fiber and is a complete protein, making it an ideal substitute for meat. It’s rich in iron, which supports brain health, and it also contains vitamin B2, which keeps brain and muscle cells healthy.
You can bake it in sweet potato quinoa muffins, serve it with salmon or add toasted quinoa to salads. You can also mix it with fruit and nuts for breakfast. Or just cook it in water and have it like rice.
Ground flaxseed
Flaxseed is a superfood with huge health benefits. The fiber-rich seeds are full of protein and phytonutrients, say experts.
One tablespoon of flaxseed gives 2 g fiber. You can sprinkle it on yogurt, cottage cheese or oatmeal, or add a spoonful to your salad, soup, smoothie or sauce.
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