Fiber foods

8 high fiber foods eaten by the longest living people on the planet

Hearty soups filled with beans and herbs, fermented breads like sourdough, and wine are all staples in many Blue Zones.Westend61 via Getty Images

  • Blue Zones are regions of the world where people live the longest and healthiest lives.

  • Their diet is high in carbohydrates and fiber, an important nutrient for digestion.

  • Common high-fiber foods in blue zones include breads, beans, green vegetables, and nuts.

If you want to live a long and healthy life, there is good evidence that getting enough fiber is essential.

Fiber-rich foods, including lots of carbs, feature prominently in blue zone dietsregions of the world where people are living the longest and healthiest lives, according to to research.

The blue areas represent a wide variety of cuisines, such as Japanese, Greek, Italian, and Costa Rican. Although the specific foods vary, high-fiber food groups like beans, nuts, whole grains, herbs, and green vegetables form the backbone of Blue zone schemes.

Research suggests having enough fiber is important for digestive health, stable blood sugarand prevention of chronic diseases like heart disease and cancer. Foods rich in fiber can also help with weight loss filling you up after eating.

To reap the benefits, FDA recommends consuming about 28 grams of fiber per day (or between 21 and 38 grams, depending on your overall calorie needs).

Start adding more fiber to your diet by incorporating Blue Zones staple foods, cabbage and kale into bread and oatmeal.

Nuts and seeds

nuts seeds almonds peanuts healthy snack

Nuts and seeds are rich in healthy fats, vitamins and minerals, and fiber.bymuratdeniz/Getty Images

Nuts and seeds have a bad reputation in the food world for having a high calorie density, with just a handful containing up to 200 calories. But they also provide a wealth of nutrients, including plenty of fiber.

“Walnuts used to be considered unhealthy, but they’re one of the best things you can put in your mouth,” says pediatric endocrinologist Dr. Robert Lustig. has already told Insider.

A 1 ounce serving of almonds, pistachios, pine nuts or pecans contains one-tenth of your recommended daily fiber intake.

Chia seeds provide the best bang for your buck in fiber, with 35% of your daily recommendation in two tablespoons.

Flax and pumpkin seeds also provide a good serving of fiber, with a daily recommendation of 28% and 19%, respectively, per one-ounce serving.

Beans

Beans

From chickpeas to edamame, all beans contain fiber as well as protein.Wulf Voss/EyeEm/Getty Images

Beans are the cornerstone of a healthy diet in the blue zones. Dan Buettner, who popularized the Blue Zones Dietrecommend eating at at least half a cup of beans a day for health.

There are many varieties of beans, from black beans to tiny Adzuki beans, to bright green edamame or soy beans. All contain fiber, as well as protein and other nutrients.

Some of the highest fiber types of beans include:

  • White beans: 10 grams per half cup

  • White beans: 9 grams per half cup

  • Adzuki beans: 8.4 grams per half cup

  • Black beans: 8.3 grams per half cup

  • Red beans: 8 grams per half cup

Cruciferous vegetables like broccoli and cabbage

Broccoli in a skillet.

Crunchy vegetables are an excellent source of fiber.Joey Ingelhart/Getty Images

Cruciferous vegetables, including broccoli, cauliflower and cabbage, are often criticized for their characteristic strong flavor, sometimes bitter.

But crunchy veggies are nutritional powerhouses, with tons of vitamins A and C as well as polyphenols, plant compounds with healthy antioxidant benefits.

Kale, watercress, bok choy, and collard greens are part of the cruciferous family, along with Brussels sprouts.

Each averages about five grams of fiber per cup, so tossing them into a salad or stir-fry will help you meet the daily fiber recommendations.

For an added probiotic bonus, consider traditional fermented versions of vegetables like sauerkraut and kimchi.

Whole grains like steel-cut oats and barley

steel cut oats

Steel cut oats are a filling whole grain snack full of fibre. OJohn Sciulli/Getty Images for Burt’s Bees

Since fiber is a type of carbohydrate, carbohydrate-rich foods are a great source for adding more to your diet.

Whole grains are minimally processed, which means they retain more nutrients in the plant, including fiber.

Some rich sources of whole grain fiber are:

Whole grains also contain essential amino acids which, when combined with the nutrients found in beans, can provide a complete source of protein.

Rice and bean dishes are extremely common staples around the world, including in the Blue Zones.

Bread

Is sourdough bread healthy

Don’t be afraid of bread – some of the healthiest people in the world eat it regularly.pidjoe/Getty Images

Bread is another stigmatized food in many diet circles, but experts say you shouldn’t be afraid of bread.

Depends on toppings and its preparation, bread can be a useful source of fiber and fits well into a healthy diet.

The type of bread you choose, however, makes a difference. White bread is highly processed, stripping away textures as well as nutrients.

In contrast, whole grain and whole wheat breads retain more fiber plants from which they are made, as well as vitamins and minerals.

Also, breads made using fermentation, such as sour paste, can offer even more advantagessince the process breaks down nutrients to make them easier to digest.

For a double dose of fiber, opt for seeded breads that incorporate flax and other healthy seeds into the mix.

Root vegetables like sweet potatoes and yams

Sweet potatoes sitting on burlap.

Starchy vegetables can also be a fiber-rich staple on a Blue Zone diet.Westend61/Getty Images

Not all of your vegetables need to be green on a Blue Zones diet. Experts often recommend “eating the rainbow” to get a variety of micronutrients. Brightly colored orange and yellow root vegetables can help meet your fiber needs.

Sweet potatoesfor example, are a staple in Okinawa – the purple and white variety unique to Japan is even sweeter than its orange cousin and contains around 4.6 grams of fiber per vegetable.

  • Kohlrabi: 8 grams of fiber per cup

  • Parsnip: 7 grams of fiber per cup

  • Carrots: 5 grams of fiber per cup

  • turnips: 3 grams of fiber per cup

  • Rutabaga: 3 grams of fiber per cup

Fruits

The man holds blueberries in his hands and smells them.

Remember to include fruits in your diet as a good source of fiber.berkpixels/Getty Images

Since blue zones vary geographically, the diet includes a wide range of foods found all over the world, including tropical and seasonal fruits.

In Italy and Greece, popular options include stone fruits like dates, figs, and apricots. Costa Ricans prefer papayas, bananas and pineapples.

All of the above can be a great source of fiber as well as nutrients like vitamin C, potassium, and folate.

Fruits that have high availability as well as loads of fiber include:

  • Raspberries: 8 grams per cup

  • Citrus: about 4 grams per cup of oranges

  • Apples: about 4 grams per medium-sized fruit

  • blueberries: 5 grams per cup

  • Strawberries: 3 grams per cup

Herbs and spices

assortment of herbs and spices

Pungent seasonings not only add flavor to food, but also micronutrients.FotografiaBasica/Getty Images

The rich culinary traditions of the Blue Zone regions also include a wealth of flavors with spices and herbs. In combination, seasonings can add extra fiber, as well as flavor.

Herbs like oregano, rosemary, thyme and fennel are common in many Blue Zones recipes. Fresh, leafy herbs like cilantro, sage, and parsley are also delicious ways to introduce a little extra fiber into a meal.

While herbs and spices are typically used in small amounts, which don’t contain a ton of fiber or vitamins on their own, they can help improve the overall nutrient profile of your diet. experts say.

Read the original article at Initiated