Most of us are aware that fiber is a core part of a healthy diet. In commercials, companies may boast how much fiber its product has. At the doctor’s office, you might be asked what you typically eat, and you may be told you’re not eating enough fiber. So, why do we need fiber?
When people think of fiber, the first benefit they may consider is that it helps keep your bowel movements regular. In fact, people who eat more fiber are less likely to become constipated (2). There are two types of fiber, and both of them help keep you regular. Soluble fiber acts as a liquid, which can help keep food moving all the way through your digestive system. Insoluble fiber helps stool stay together so it can pass more easily (3).
As a woman, you would want to aim for 25 grams of fiber per day, while a man would want to aim higher, for about 10 more grams of fiber per day. This may seem like a daunting task, but luckily fiber is in many delicious and nutritious foods. Read on to learn about 10 foods that are high in fiber.
First of all, oats are whole-grain. A serving has 8 grams of fiber, which makes it a good source of it. Plus, oats make you feel more full, so they could even help you lose weight (4).
There are many types of beans, and they all have different amounts of fiber to them. Chickpeas have 12.5 grams, which is good news for anyone who has hopped on board the chickpea pasta trend.
You’ll want to make sure you eat the skin of apples when you eat them, as half of the fiber in this fruit comes from the skin.
Movie lovers can rejoice - your favorite movie snack is full of fiber. You can expect 3.5 grams of fiber in the recommended servings, although it can be difficult to stop eating after just a few cups.
Broccoli is known for having many health benefits, and being high fiber is one of them. Contrary to popular belief, steaming your broccoli only eliminates a small amount of fiber. So, eat it however you prefer (5).
6. Whole grain bread and pasta
As always, whole grain is a better health option than its refined grain counterpart. These grains are easy to add to your diet, and they tend to account for the fiber people already get in their diet.
Just like the apple, you’ll want to keep the skin of the potato in your dish. Potatoes are a good source of fiber whether it’s a sweet potato, red potato, purple potato, or classic white potato.
Avocado is typically praised for its healthy fats, but it’s also a great source of fiber. So, millennials have the right idea with avocado toast (on whole grain bread, of course).
Raspberries are a delicious addition to smoothies, yogurt, oatmeal, or baked goods. One cup of them has 8 grams of fiber, which makes them an excellent source.
A cup of mixed nuts has a whopping 10 grams of fiber. So, keep up your mid-day snack habit and keep some by your desk.