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Foods High in Fiber

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Foods High in Fiber

LIST fiber-rich foods

The addition of foods rich in fiber to your shopping cart during your weekly grocery trip can do wonders for your health. The fibers are made only in plant foods and are well known to reduce blood sugar, prevent colon cancer, hemorrhoids and reduce the level of cholesterol in the body. It is not just a mere prediction that if the fibers were a drug, everyone would be clamoring for a bit. Then the fiber-rich foods are presented:

Asian pears

Asian pears

is an undercooked fruit contains 5.5 grams of fiber and other nutrients, including they were vitamin K, vitamin C, omega six and potassium. This fruit is also an associate of other health benefits, including improving healthy nerve function, brain and cells.

Avocado

avocado

the fiber content in avocados depends on the type; Florida avocados (light green, smooth-skinned avocados) have more insoluble fiber California avocados (dimpled variety that is smaller with darker skin). In addition to fiber, avocados have other healthy fats that are essential to reduce cholesterol levels and minimize the risks of heart disease.

Beans

beans

peas, lentils and other varieties of grains are some of the foods high in fiber with beans on top of the list with 6 grams of fiber in only half a cup. However, the remaining grains are not far from the list with the same amount of cooked lentils supplying 5 grams of fibers also.

bread, pasta and rice

the bread, pasta and rice

whole grains, including wheat bread, brown rice and whole grain pasta are recommended foods high fiber content. Brown rice contains four grams of fiber per half cup while the same amount of wheat pasta has three grams and a slice of wheat bread with two grams of fiber.

Snack on nuts and seeds

Snack on nuts and seeds

serving size is small nuts, even though, an ounce of almost all types of seeds and nuts are a category of foods rich in fiber and help in achieving the required nutrients. Moreover, sunflower seeds roasted without salt containing three grams of fiber as one ounce of dry roasted almonds. Toasted pumpkin, hazelnuts, peanuts and also among high-fiber foods, and when incorporated into baked goods, cereals hot and cold salads, or snacks can increase nutrient intake.

Oatmeal

nutrition oats

These categories are well valued as a choice of healthy breakfast after being identified as one of the many foods high in fiber a cup of oats supply twelve grams of fiber.

Bran

bran

is commonly found in cereals, bran is highly loaded with fiber with each cup containing twenty grams. These fiber-rich foods can be whipped in a nutritious smoothie and have it for breakfast. Shake offers plenty of fiber, and is a healthy and delicious way to incorporate fiber into your diet while getting a considerable amount of protein in the same glass.

berries

Bayas

the jewel-like berries have been the focus of attention in the world of beauty as one of the antioxidants beast, but do not forget your voucher fiber that was listed on the top of fiber-rich foods. They produce a considerable amount of gangue best calorie fiber worldwide. They have small seeds in them, thus winning the award for the supply of the highest levels of fiber among many other fruits. You can make the most of the berries to enjoy them throughout the year; take comfort in the summer and are frozen, dried and preserved during other times of the year. They make the best tapas in breakfast cereals, salads, desserts and yogurts.

Vegetables

vegetable

Deep green leafy vegetables are some foods rich in fiber, beta-carotene, minerals and vitamins. Thousands of species of edible leaves available on the planet are so delicious when roasted in salads or when you put them in garlic salt, olive oil, herbs or lemon to give the rich flavor. Some green leafy vegetables are cooked turnip leaves that provide approximately three grams of fiber per cup.

Sweet peas

Sweet peas

dried peas and green peas fit naturally full of fiber, and may be fresh or frozen. You can make the most of it by incorporating them into a stew, side dishes, sauces, stews, soups or salads.

Fortifying Fiber feed

High fiber from yogurt to the juice food have made it a point to include the fortification of fiber in its essential ingredient alignment busy people to help them achieve their objectives fiber. There is an increase in consumer interest in foods with high fiber having functional, such as cardiovascular and digestive health protection benefits. Attention has stopped growing and is still expected more food products with fiber supply on the shelves of supermarkets.

Caution for high fiber foods

Fiber is found in two forms; fiber or insoluble form that do not dissolve in water, and the soluble form also known as viscose fiber because it is absorbed in water, creating a vicious mass, gel-like in the digestive tract. sudden increase in the consumption of fiber to your diet causes discomfort, diarrhea, and stomach fills with gas. Therefore, it is best when it adds little by little foods rich in fiber to your diet and drink plenty of water to allow the transition more comfortable as well as alleviating the problems cited.

Taking high fiber foods causes excessive absorption difficulties with iron, calcium, zinc, copper and magnesium which leads to deficiencies. If you have raised concerns about these issues, take the time to consult a doctor.

The bottom line for fiber-rich foods

fiber consumption is at the lowest level with only a third of Americans watching the recommended intake. However, it is essential to take a daily dose of fiber in your diet every day. There are a lot of high-fiber foods listed above that you place between those responsible for one-third of Americans take the right amount of fiber each day.

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