A diet rich in fiber benefits the body in so many ways. Fiber slows down the rate at which sugar is absorbed into the bloodstream, and also helps to promote the movement of material through the digestive system and increase stool bulk. There are two types of fiber- the soluble and the insoluble fiber. Both are important for health, digestion, and preventing diseases. Below are some high-fiber foods you should know
1. Berries
All berries are a great source of fiber and are known for their many health benefits. Raspberry contains about 8 grams of fiber per cup and is a rich source of vitamin A, C, E, and K, folate, and ellagic acid (a compound with anti-cancer properties). Blackberry contains about 7.6 grams of fiber per cup and is also a rich source of vitamin C and K, omega 6 fatty acids, magnesium, potassium, manganese, and anthocyanins (which helps to improve memory).
2. Okra
Okra has a high fiber content and is low in calories. A cup of okra provides about a third of the daily recommended daily fiber for you. It also contains potassium, folic acid, calcium, and vitamin B and C, all of which helps to improve the overall health and reduce the risk of diabetes.
3. Broccoli
Broccoli is a great source of dietary fiber, as it contains about 5.1 grams per cup when boiled. You can make it into Palei Broccoli Fritters by combining it with onion, garlic, eggs, and almond meal. These fritters will make consuming broccoli much easier and interesting. Other benefits includes its good source of vitamin A, B1, B6, and E, panthotheic acid, choline, protein, omega-3 fatty acids, and minerals.
4. Black beans
Black beans are a rich source of fiber, with 12.2 grams of fiber per cup. They are nutrient dense with a high content of flavanoids and antioxidants to help fight free radicals and reduce the risk of inflammatory diseases and cancers. They are also a good source of protein, folate, vitamin B6, potassium, phosphorus, magnesium, and manganese.
5. Nuts
Almonds and walnuts are known as the top leading nuts in the world with amazing benefits. Nuts are a rich source of dietary fiber, with almonds containing 0.6 grams of fiber per 6 almonds, and walnuts, 1.9 grams per one ounce by weight. They are also a rich source of unsaturated fats, omega-3 fatty acids, vitamin E, L-arginine, and some minerals. Asides being great for the heart health, walnuts have been shown to support good neurologic memory.
If you’ve never really paid attention to the fiber content in your meals, now may be the time to be intentional about it.
Image Courtesy of: greatist.com, scdailymakeove.
