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Food high in Fibre - 37 high fibre foods to add to your daily intake

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What is fiber?

Dietary fiber is a type of carbohydrate that the body cannot digest. Although we do not get any nutrition from it, fiber is an important part of a healthy diet. There are two main types of dietary fiber: soluble and insoluble.

Both types are present in all plant foods, but they are found in different proportions.

Soluble fiber dissolves in water and can help to lower blood cholesterol and glucose levels. It is found in oats, legumes, and some fruits and vegetables.

Insoluble fiber does not dissolve in water and helps to add bulk to the stools, which can aid in bowel regularity. It is found in whole grains, nuts, and seeds.

A diet that includes a variety of high-fiber foods is important for maintaining good health. Fiber has many benefits, including promoting regularity, preventing constipation, and reducing the risk of heart disease and other chronic conditions. So make sure to include plenty of fiber-rich foods in your diet!

How to get more fiber into your diet?

Fiber can be found in a variety of foods, including fruits, vegetables, whole grains, and beans. To increase your fiber intake, try to eat a variety of these foods every day. You can also find fiber supplements at most pharmacies and health food stores.

However, it’s always best to get your fiber from food sources whenever possible. When increasing your fiber intake, start slowly and drink plenty of water to avoid gastrointestinal discomfort.

With a little effort, you can easily increase the amount of fiber in your diet and enjoy all the benefits that come with it.

Why do we need fiber in our diet?

Fiber is an essential part of a healthy diet. It helps to regulate digestion, prevents constipation, and promotes regularity.

Fibre also helps to keep you feeling full after eating, which can help to control weight in the long term. In addition, fiber helps to remove cholesterol and toxins from the body, lowering the risk of heart disease and other health problems.

While most people think of fiber as being found in fruits and vegetables, it is actually found in all plant foods, including whole grains, legumes, nuts, and seeds. For optimal health, aim to consume at least 25 grams of fiber per day.

Unfortunately, an estimated 95% of adults and children don’t meet the daily fiber intake recommendations.

Tips to increase your fiber intake:

  • Include a variety of fruits, vegetables, and whole grains in your diet.
  • Read food labels carefully and choose products that are high in fiber.
  • Add beans or lentils to soups, salads, and casseroles.
  • Snack on nuts, seeds, or fresh fruit instead of processed snacks.
  • Start your day with high-fiber breakfast cereal.

Fiber at breakfast

When it comes to breakfast, there’s one nutrient that’s often overlooked: fiber. Fiber is an important part of a healthy diet, and it offers a number of benefits when eaten at breakfast.

First, fiber helps to keep you feeling full and satisfied throughout the morning. This is important because it helps to prevent overeating later in the day.

Second, fiber helps to regulate blood sugar levels and provides a slow and steady release of energy. This is helpful because it provides sustained energy throughout the morning and helps to avoid the mid-morning energy slump.

Lastly, fiber helps to promote gut health by helping to keep things moving along smoothly. So if you’re looking for a nutritious breakfast option, be sure to include some fiber-rich foods on your plate.

Fiber at lunch

Fiber is an essential nutrient that aids in digestion helps to regulate blood sugar levels, and keeps you feeling full throughout the day.

Unfortunately, many people don’t get enough fiber in their diet. One easy way to increase your fiber intake is to make sure you include a source of fiber at lunchtime.

For example, you could add a handful of nuts to your salad, enjoy a bean soup, or wrap your sandwich in whole-wheat bread. By making small changes like this, you can ensure you’re getting the fiber you need to stay healthy and energized all day long.

Fiber at dinner

When it comes to dinner, many people focus on getting protein and carbohydrates but overlook the importance of fiber.

Fiber is an essential nutrient that helps to keep the digestive system healthy, regulate blood sugar levels, and promote feelings of fullness. Foods high in fiber include beans, legumes, whole grains, and vegetables.

For a balanced meal, aim to include at least one source of fiber at dinner. Adding a simple side salad or roasted vegetables can help increase your fiber intake, and may even reduce your overall calorie intake. So next time you’re planning your evening meal, don’t forget the fiber.

Fiber as a snack

Most people think of fiber as something that’s only found in whole grains and vegetables, but the truth is that it’s actually found in a variety of foods.

Fiber is an important part of our diet because it helps to keep our digestive system healthy, and it can also help to regulate blood sugar levels and reduce cholesterol. When it comes to snacking, fiber is a great option because it’s filling and satisfying.

Some high-fiber snacks include nuts and seeds, dried fruit, and whole grain crackers. If you’re looking for a delicious and nutritious snack that will help you stay full until your next meal, reach for some fiber!

Fiber on food labels

There are a lot of different types of fiber, but they all have one thing in common: they’re an important part of a healthy diet.

Fiber helps to regulate digestion, prevent constipation, and lower cholesterol levels. It can also help to keep you feeling full after a meal, making it an important tool for weight management.

Most people don’t get enough fiber in their diets, so it’s important to look for foods that are high in fiber.

When you’re grocery shopping, take a look at the food labels and choose products that are high in fiber.

You can also boost your fiber intake by adding more fruits, vegetables, and whole grains to your diet. Just a few simple changes can make a big difference when it comes to your health.

37 Sources of food high in fiber

1. Bananas

Bananas are one of the most popular fruits in the world. They are eaten raw, cooked, frozen, dried, juiced, blended into smoothies, baked into bread, cakes, muffins, pies, waffles, and pancakes, and even used as ice cream toppings. In fact, it is estimated that there are over 200 different ways to eat bananas.

They are a great source of vitamin B6, potassium, magnesium, folate, iron, manganese, copper, zinc, dietary fiber, antioxidants, and phytochemicals.

2. Pears

Pears are a type of fruit that belongs to the rose family. There are over 3000 varieties of pears that are grown in countries all around the world, such as China, Italy, and the United States.

Pears are a good source of vitamins C and K, copper, dietary fiber, and antioxidants.

3. Strawberries

Strawberries are a type of fruit that is part of the rose family. They are grown in countries all around the world, such as Argentina, Chile, Egypt, India, Italy, and Mexico.

Strawberries are a good source of vitamins C and K, folic acid, manganese, dietary fiber, and antioxidants.

4. Avocado

The avocado is a type of fruit that belongs to the laurel family. It is native to Central America and Mexico, but it is now grown in countries all around the world, such as Brazil, Colombia, Spain, and the United States.

Avocados are a good source of vitamins C, E, K, and B6, copper, folate, dietary fiber, and monounsaturated fats.

5. Blackberries

Blackberries are a type of fruit that belongs to the rose family. They are native to Europe, Asia, Africa, and North America.

Blackberries are a good source of vitamins C and K, manganese, dietary fiber, and antioxidants.

6. Raspberries

Raspberries are a type of fruit that belongs to the rose family. They are native to Europe, Asia, Africa, and North America.

Raspberries are a good source of vitamins C and K, manganese, dietary fiber, and antioxidants.

7. Blueberries

Blueberries are a type of fruit that belongs to the heath family. They are native to North America, but they are now grown in countries all around the world, such as Chile, Argentina, and New Zealand.

Blueberries are a good source of vitamins C and K, manganese, dietary fiber, and antioxidants.

8. Cranberries

Cranberries are a type of fruit that belongs to the heath family. They are native to North America, but they are now grown in countries all around the world, such as Chile, Argentina, and New Zealand.

Cranberries are a good source of vitamins C and K, manganese, dietary fiber, and antioxidants.

9. Figs

Figs are a type of fruit that belongs to the mulberry family. They are native to the Mediterranean region, but they are now grown in countries all around the world, such as Australia, China, and India.

Figs are a good source of vitamins A and K, calcium, iron, magnesium, manganese, copper, and dietary fiber.

10. Prunes

Prunes are a type of fruit that belongs to the rose family. They are native to Europe and Asia, but they are now grown in countries all around the world, such as Chile, Argentina, and South Africa.

Prunes are a good source of vitamins A and K, dietary fiber, and antioxidants.

11. Apples

Apples are a type of fruit that belongs to the rose family. They are native to Europe, Asia, and North America.

Apples are a good source of vitamins A and C, dietary fiber, and antioxidants.

12. Carrots

Carrots are a type of vegetable that belongs to the Apiaceae family. They are native to Europe and Asia, but they are now grown in countries all around the world, such as Australia, Canada, and the United States.

Carrots are a good source of vitamins A, C, and K, dietary fiber, and antioxidants.

13. Tomatoes

Tomatoes are a type of fruit that belongs to the nightshade family. They are native to South America, but they are now grown in countries all around the world, such as China, Italy, and the United States.

Tomatoes are a good source of vitamins A and C, lycopene, and dietary fiber.

14. Beets

Beets are a type of vegetable that belongs to the amaranth family. They are native to Europe, but they are now grown in countries all around the world, such as Canada, China, and the United States.

Beets are a good source of vitamins A, C, and K, folate, manganese, and dietary fiber.

Spinach

Spinach is a type of vegetable that belongs to the amaranth family. It is native to Central and South America, but it is now grown in countries all around the world, such as China, Italy, and the United States.

Spinach is a good source of vitamins A, C, and K, folate, manganese, iron, and dietary fiber.

15. Broccoli

Broccoli is a type of vegetable that belongs to the mustard family. It is native to Europe and Asia, but it is now grown in countries all around the world, such as Australia, Canada, and the United States.

Broccoli is a good source of vitamins A, C, and K, dietary fiber, and antioxidants.

16. Kale

Kale is a type of vegetable that belongs to the mustard family. It is native to Europe, but it is now grown in countries all around the world, such as Australia, Canada, and the United States.

Kale is a good source of vitamins A, C, and K, dietary fiber, and antioxidants.

17. Artichoke

Artichokes are a type of vegetable that belongs to the thistle family. They are native to the Mediterranean region, but they are now grown in countries all around the world, such as Chile, Argentina, and South Africa.

Artichokes are a good source of vitamins C and K, folate, dietary fiber, and antioxidants.

17. Parsnip

Parsnips are a type of vegetable that belongs to the Apiaceae family. They are native to Europe and Asia, but they are now grown in countries all around the world, such as Australia, Canada, and the United States.

Parsnips are a good source of vitamins C and K, dietary fiber, and antioxidants.

18. Cauliflower

Cauliflower is a type of vegetable that belongs to the mustard family. It is native to Europe, Asia, and North America.

Cauliflower is a good source of vitamins C and K, dietary fiber, and antioxidants.

19. Sweet Potato

Sweet potatoes are a type of vegetable that belongs to the morning glory family. They are native to Central and South America, but they are now grown in countries all around the world, such as China, Japan, and the United States.

Sweet potatoes are a good source of vitamins A, C, and B6, dietary fiber, and antioxidants.

20. Brussels Sprouts

Brussels sprouts are a type of vegetable that belongs to the mustard family. They are native to Europe, but they are now grown in countries all around the world, such as Canada, China, and the United States.

Brussels sprouts are a good source of vitamins A, C, and K, folate, manganese, and dietary fiber.

21. Turnip

Turnips are a type of vegetable that belongs to the mustard family. They are native to Europe and Asia, but they are now grown in countries all around the world, such as Australia, Canada, and the United States.

Turnips are a good source of vitamins A and C, dietary fiber, and antioxidants.

22. Lentils

Lentils are a type of legume that belongs to the Fabaceae family. They are native to Asia and Africa, but they are now grown in countries all around the world, such as Canada, India, and the United States.

Lentils are a good source of protein, vitamins, minerals, dietary fiber, and antioxidants.

23. Kidney beans

Kidney beans are a type of legume that belongs to the Fabaceae family. They are native to Central and South America, but they are now grown in countries all around the world, such as Canada, China, and the United States.

Kidney beans are a good source of protein, vitamins, minerals, dietary fiber, and antioxidants.

24. Split peas

Split peas are a type of legume that belongs to the Fabaceae family. They are native to Asia and Africa, but they are now grown in countries all around the world, such as Canada, India, and the United States.

Split peas are a good source of protein, vitamins, minerals, dietary fiber, and antioxidants.

25. Chickpeas

Chickpeas are a type of legume that belongs to the Fabaceae family. They are native to Asia and Africa, but they are now grown in countries all around the world, such as Canada, India, and the United States.

Chickpeas are a good source of protein, vitamins, minerals, dietary fiber, and antioxidants.

26. Quinoa

Quinoa is a type of grain that belongs to the Chenopodiaceae family. It is native to South America, but it is now grown in countries all around the world, such as Chile, Bolivia, and Peru.

Quinoa is a good source of protein, vitamins, minerals, dietary fiber, and antioxidants.

27. Brown rice

Brown rice is a type of grain that belongs to the Poaceae family. It is native to Asia, but it is now grown in countries all around the world, such as the United States, India, and China.

Brown rice is a good source of vitamins, minerals, dietary fiber, and antioxidants.

28. Oats

Oats are a type of grain that belongs to the Poaceae family. They are native to Europe, but they are now grown in countries all around the world, such as Canada, Australia, and the United States.

Oats are a good source of vitamins, minerals, dietary fiber, and antioxidants.

29. Popcorn

Popcorn is a type of corn that belongs to the Poaceae family. It is native to North America, but it is now grown in countries all around the world, such as Canada, China, and India.

Popcorn is a good source of dietary fiber and antioxidants.

30. Almonds

Almonds are a type of nut that belongs to the Rosaceae family. They are native to Asia, but they are now grown in countries all around the world, such as the United States, Spain, and Italy.

Almonds are a good source of vitamins, minerals, dietary fiber, and antioxidants.

31. Pistachios

Pistachios are a type of nut that belongs to the Pistacia family. They are native to Asia, but they are now grown in countries all around the world, such as the United States, Iran, and Turkey.

Pistachios are a good source of vitamins, minerals, dietary fiber, and antioxidants.

32. Walnuts

Walnuts are a type of nut that belongs to the Juglandaceae family. They are native to Asia and Europe, but they are now grown in countries all around the world, such as the United States, China, and Canada.

Walnuts are a good source of vitamins, minerals, dietary fiber, and antioxidants.

33. Chia seeds

Chia seeds are a type of seed that belongs to the Salvia Hispanic family. They are native to Mexico and Guatemala, but they are now grown in countries all around the world, such as Australia, Canada, and the United States.

Chia seeds are a good source of protein, vitamins, minerals, dietary fiber, and antioxidants.

34. Flaxseeds

Flaxseeds are a type of seed that belongs to the Linaceae family. They are native to Egypt, but they are now grown in countries all around the world, such as Canada, India, and the United States.

Flaxseeds are a good source of protein, vitamins, minerals, dietary fiber, and antioxidants.

35. Hemp seeds

Hemp seeds are a type of seed that belongs to the Cannabaceae family. They are native to Asia, but they are now grown in countries all around the world, such as Canada, the United States, and China.

Hemp seeds are a good source of protein, vitamins, minerals, dietary fiber, and antioxidants.

36. Sesame seeds

Sesame seeds are a type of seed that belongs to the Pedaliaceae family. They are native to Africa, but they are now grown in countries all around the world, such as India, China, and Sudan.

Sesame seeds are a good source of vitamins, minerals, dietary fiber, and antioxidants.

37. Pumpkin seeds

Pumpkin seeds are a type of seed that belongs to the Curcurbitaceae family. They are native to North America, but they are now grown in countries all around the world, such as Canada, China, and India.

Pumpkin seeds are a good source of protein, vitamins, minerals, dietary fiber, and antioxidants.

Making small changes to your diet can have a big impact on your overall health. By increasing your fiber intake, you can enjoy all the benefits that come with it.

So make sure to include plenty of fiber-rich foods in your diet!

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