What is Fiber?
Dietary fiber is a category of complex carbohydrates related to an indigestible long chain of sugar molecules. This fiber is naturally found in complex carb foods like fruits, veggies, grains, and legumes. However, fiber is a category of carbohydrates that can be further run down into two different forms soluble and insoluble.
Soluble fiber is liquifying in water. When it does, it connects with water to form a gel-like substance that generates bulk. However, this gel-like fiber supports slow down digestion, keeping you fuller longer and supporting to balance blood sugar. Soluble fiber is also the kind of fiber most similarly associated with supporting lower cholesterol levels.
Rather than melts in water, insoluble fiber proceeds through your digestive tract undigested. This bulking feature of insoluble fiber supports to proceed food through your body, adding bulk to stool.
The best fiber food
However, the following foods are examined to be an “Excellent Source” of fiber, which means they supply more than 20 percent of your DV. That interprets as more than 5.6 grams of fiber per standard portion size.
1. Navy beans
Fiber per half (1/2) cup (cooked): 9.6 grams
Navy beans are by distant one of the better sources of fiber, making them the most familiar of all high-fiber foods. And if you are not seeking to get a whopping 34% of your daily suggested fiber intake in one serving. And you can also rest easy knowing that attaching navy beans to your soup can support increase your health as it’s one of the 30 foods that decrease your risk of breast cancer.
2. Acorn squash
Fiber per one cup: 9 grams
However, this squash not only attributes a subtle, sweet taste but one cup mashed supplies your body with 6 grams of satiating fiber. This squash is also the best source of vitamin C one serving supplies about 20% of your daily requires which is more important for your immunity.
3. Black beans
Fiber per half (1/2) cup: 8.3 grams
“Beans are a better source of nutrition they are usually high in protein and fiber, so don’t forget about them! Attach them to your salad at lunch or attach them to a dish at dinner,” says Jessica Crandall, a Denver-based RD, Certified Diabetes Educator, and former National Spokesperson for the Academy of Nutrition and Dietetics.
4. Chia seeds
Fiber per 2 Tbsp: 8.3 grams
Anything with higher than 5 grams of fiber per serving is examined high. One ounce or 28 grams, of chia seeds, has a duplex that amount! Sprinkle a spoonful of these nutrient-rich seeds into smoothies, yogurt, or on top of salads to improve your fiber intake and reap the digestive welfares.
5. Split peas
Fiber per half-cup: 8.1 grams
However, there are distinct from green peas even when they look the same! With over 16 grams of fiber in one cup, a helping of split peas will get you to that suggested 10-gram meal mark and then some.
6. Raspberries
Fiber per 1 cup: 8 grams
In general, fruit is a better source of this macronutrient. And with 8 grams in one cup, raspberries take the sweet spotlight. Attaching this antioxidant-rich berry in with your morning oats or cereal will charge you up, convey you through your morning, and press you to hit that daily 30 grams in no time.
7. Lentils
Fiber per half-cup: 7.8 grams
Beans and legumes will always stick out in this class. If you have a full cup of lentil soup, you could ingest upwards of 16 grams of fiber, which can support keep your energy steady throughout the day.
8. Collard greens
Fiber 1 cup: 7.6 grams
Collard greens are a better source of waist-whittling fiber.
9. Blackberries
Fiber per 1 cup: 7.6 grams
Make sure to retain these dark-hued berries where you can look them; you’ll be more likely to an extent for them when sweet cravings kick in.
10. Green peas
Fiber per 1 cup: 7.2 grams
However, these little green peas hold a hefty 7 grams of fiber per cup! That same cup also boasts a hefty 8 grams of protein.
11. Butternut Squash
Fiber per 1 cup: 6.6 grams
This winter squash is filled with fiber, which is not only better for your digestive system but also your cholesterol. According to a report published by the American Journal of Clinical Nutrition, a large fiber diet has been shown to lower LDL cholesterol (also known as “bad” cholesterol) levels in the body.
12. Kidney beans
Fiber per half-cup: 6.5 grams
Like most beans, kidney beans are severely high in fiber content. These beans have almost 7 grams of fiber per helping, as well as 7.7 grams of protein.
13. Chickpeas
Fiber per half-cup: 6.2 grams
One half-cup helping of chickpeas (also known as garbanzo beans) holds over 6 grams of fiber. So, pouring some over your salad will support you to hit your daily requirements with minimal effort. Use these chickpeas recipes for severe methods to get your fiber from these healthy beans.
14. Flax seeds
Fiber per 2 Tbsp: 5.6 grams
Although there are not quite at chia seed ranks, whole flax seeds offer up to 7 grams of fiber per two tablespoons, which is actually severe than those two bites of broccoli can claim.
15. Parsnips
Fiber per 1 cup: 5.6 grams
They may be unpopular to you know, but these root vegetables are worth acquiring to know. Parsnips are closely connected to the carrot family and 1 cup of this mildly sweet veggie holds a steady 7 grams of fiber.
