Everyone knows that fiber can lower blood sugar, lower cholesterol, reduce weight, prevent cancer of the large intestine and prevent the appearance of hemorrhoids.
However, few are aware of how to get them.
According to doctors, women need about 25 grams per day, and men – between 35 and 40 grams per day.
Most people consume no more than 15 grams of fiber per day, which is too insufficient, say nutritionists.
Consumption of fiber-rich foods would solve the problem of a whole cube of socially significant diseases. That is why it is important to know how to get them.
According to nutritionists, there are 15 foods that must be present in our menu.
Corn
Everybody likes to eat boiled corn. The yellow variant is the most widely distributed. But there is also corn in other colors – pink, blue and even black. It turns out that each variety has its own special combination of antioxidant substances.
Experts recommend eating half a cup of cooked corn kernels. Thus, a person will get 2 grams of fiber. Popcorn is also a good source of low-calorie fiber – a bowl of popcorn has about 3.5 grams of fiber.
White beans
Besides being rich in fiber, protein and iron, white beans are also one of the best sources of potassium. One cup of beans covers 25% of the daily potassium needs and helps fight hypertension.
However, beans have a bad reputation – it leads to gas formation and is therefore often avoided. Experts advise to include beans in the diet gradually and in small quantities – until the gastrointestinal tract gets used to its processing.
Black beans
One cup of it contains 15 grams of fiber. Its dark color signals that it has a high content of flavonoids – plant pigments that are powerful antioxidants.
It is also known for being rich in protein and iron. However, experts advise when consuming black beans to drink more water.
Chickpeas
Round beans come in two varieties – light brown and darker brown. It is good to know that the second type is richer in fiber and antioxidants than the first.
Chickpeas are particularly popular in the Middle East, where they are a main ingredient in hummus and falafel.
Avocado
The creamy structure of this exotic fruit is full of valuable fiber. One tablespoon of avocado pate has about 2 grams of fiber, while the whole fruit has about 10 grams.
Avocados are also an excellent source of mono- and polyunsaturated fats, which are considered particularly beneficial for lowering cholesterol and reducing the risk of cardiovascular disease.
Whole wheat bread
Whole wheat pasta is known to be a great way to get your fiber for the day. By comparison, white bread is made from flour that has been milled to remove the outer shell of the grain, along with its core (the sprout).
With whole grain flour, however, these elements are preserved and nutrients (including fiber) are not lost.
Brown rice
If a person likes white rice because it has a cleaner texture and tastes better, the news for him is not good. It is more difficult to get used to brown rice, but it has significantly better nutritional qualities.
One cup of it has 3.5 grams of fiber. Harvard University researchers recently found that eating five servings of white rice a week increases the risk of type 2 diabetes by 17%, while eating the same amount of brown rice – this risk is reduced by 11%.
Lentils
This small member of the legume family is extremely high in fiber. As much as 15.6 grams of fiber can be found in one cup of cooked lentils.
Lentils are also a rich source of protein, B vitamins, iron and other minerals beneficial to the human body.
Pear
Like most fruits with an edible skin, the pear is nutritious and high in fiber. For this purpose, however, it should not be peeled, but consumed with the peel, bTV reports.
A medium-sized fruit contains just over 5 grams of fiber. This puts the pear at the top of the list of fruits according to this indicator, say the experts categorically.
Artichoke
Just one cooked artichoke contains about 10 grams of fiber. It is also rich in silamarin – it is an antioxidant that can improve liver health. That is why it is often recommended to people who prefer fattier meats and often abuse alcohol.
Oatmeal
Oats contain beta-glucan – this is a special type of fiber that successfully cleans blood vessels of cholesterol and strengthens the immune system.
It also contains a good amount of soluble and insoluble fiber, which ensures good digestion.
Raspberries
Whether they are pink, ruby red or darker, they are the superstars of the table. In addition to this, it can be said that they are extremely rich in fiber – with the consumption of one glass, the body supplies 35% of the daily needs.
The delicious fruits are also rich in powerful antioxidants. However, it is preferable to consume them fresh, not frozen, say nutritionists categorically.
Peas
It doesn't matter whether it will be frozen or fresh, boiled or steamed – it is tasty and healthy. 16.3 grams of fiber can be found in one cup of peas.
It would be good to know, however, that in the same amount of frozen peas, there are only 9 grams. After cooking, the fiber also decreases.
Broccoli
Until now, it was known that broccoli is very good for health. They are known to fight cancer. However, experts remind that this vegetable, among other things, is also a rich source of fiber. One cup of broccoli has just over 5 grams of fiber.
Apples
When we talk about apples, we must remember what was said above about pears, ie. they should be eaten with the skin on. It contains many useful phytochemicals.
A normal-sized apple contains about 4.5 grams of fiber, but provided it is not peeled, nutritionists also say.
Source: www.focus-news.net