Fiber probably isn’t a nutrient you give much thought to…but it should be! Fiber does more for your body than just aid in digestive health. It also keeps you full longer to help you maintain or lose weight, amongst other perks. So, where do you get it? Here are the 10 best sources of fiber.
Fiber: When we hear the word, most of us think about digestive health. And for good reason – fiber is a key player in keeping things moving and managing digestive disorders like IBS or diverticulitis. But there are plenty of other healthy reasons to eat fiber that are often overlooked.
Making fiber a part of your daily eating regimen will help you feel fuller, longer. This is because fiber doesn’t digest as quickly as other nutrients. Trying to lose or maintain your weight? Many fiber-rich foods are low in calories. Pair that with its satiation effects, and it’s obvious that fiber should be part of any weight management formula. Additionally, fiber has been shown to regulate blood sugar and lower cholesterol levels.
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The recommended daily fiber intake is between 25 and 40 grams. It’s easy to hit that mark when there are plenty of delicious, fiber-rich foods out there.
Are you getting enough? Work these best sources of fiber into your daily diet!
Hooray for beans! Coming in at around 15 grams per cup, this is one of our favorite ways to get more fiber. Why? Because beans are incredibly versatile. Eat them on their own, toss them into a soup or salad, or completely transform them to make brownies and other baked goods.
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If you haven’t come aboard the lentil train, now is the time. Aside from being a high-fiber food (nearly 16 grams per cup), lentils also contain plenty of other essential nutrients like potassium, calcium, zinc and even protein!
If oatmeal is your go-to breakfast, you’re already starting your day with a healthy dose of fiber. Not only will oatmeal keep you full until lunch, you can dress it up while keeping things healthy. Add a drizzle of maple syrup to your bowl of oatmeal, or enjoy nature’s candy with fresh fruit.
Does this surprise you as much as it did me? Turns out berries are packed with fiber to keep you feeling full and satisfied throughout your day. We suggest adding raspberries and blackberries to your next grocery list to keep your body fiber-happy.
You don’t have to eat a lot of chickpeas to get a heaping serving of fiber. Just 1/4 cup contains an impressive 9 grams. Yep – that means your favorite hummus dip is a perfect way to amp up your fiber intake. This is especially true when eaten with crunchy vegetables, another excellent fiber source.
Low calorie, low carb but high in fiber, broccoli definitely has a spot on our best sources of fiber list. Not a fan of green vegetables? No problem. Transform the “green” flavor of broccoli when you steam, boil or roast it. Then add even more flavor with your favorite herbs and spices or a small pad of butter.
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As a general rule of thumb, it’s usually best to choose whole wheat grains over white. That means whole wheat pasta and bread, brown rice, quinoa and more. These will vary in fiber content, but each is considered a plentiful source.
Split peas shouldn’t be only for your seasonal helping of split-pea soup – incorporate them into your regular diet for a hefty serving of fiber. All it takes is one cup of split peas to reach 16 grams of fiber. So, if split-pea soup is your jam, one bowl will have you well on your way to hitting that 25-40 grams of fiber.
Hands down my favorite snack. Firstly, it’s low calorie. Secondly, it tastes great. Last but not least, it’s a delicious way to make sure I’m hitting my daily fiber goals. Each cup of air-popped popcorn contains just over 1 gram of fiber. Luckily, we can enjoy a few cups without tipping calories.
Bet you didn’t think this would make the list! Just one half of an avocado contains nearly 7 grams of fiber. And you’ll have no problem finding ways to sneak them into your diet. Try these 36 avocado recipes to start reaping the benefits of this flavorful and fiber-fueled fruit!