Fiber foods

Dietitian Approved High Fiber Foods

Dietary fiber isn’t often thought of, but it’s an important compound that helps keep you regular, but keeping the digestive system running smoothly isn’t this unsung hero’s only job in the body, according to registered dietitian Anna Taylor. , MS, RD, LD, CDCES, of the Nutritional Therapy Section of the Cleveland Clinic.

A high-fiber diet can help soften stools to prevent constipation. lower cholesterol to reduce the risk of heart disease; reduce the risk of colorectal cancer; keep blood sugar levels from skyrocketing and help you feel fuller for longer, which may aid weight loss and maintenance.

Fiber can be water soluble to slow digestion as well as lower cholesterol and can be found in seeds, peas, barley, oat bran, beans and some fruits/vegetables. The roughage that helps bowel movements through the intestines comes from insoluble fiber and can be found in wheat bran, whole grains, and the peels/seeds of fruits and vegetables.

Lately carbs have gotten a bad rap, but whole grains are a good source of fiber as well as healthy phytonutrients. just hold off on the white pasta that has been stripped of everything good and opt for whole wheat instead. One cup can contain 7 grams of fiber, 180 calories, 38 grams of carbs, and 8 grams of protein.

Barley is often overlooked, but this grain goes well in soups, in a bowl of cereal, or with meat and vegetables. A cup of cooked barley can contain 6 grams of fiber, 190 calories, 44 grams of carbohydrates and 4 grams of protein.

Legumes are some of the best choices for protein and fiber because they contain an excellent nutrient composition and help you stay full. Chickpeas are at the top of this list, they go well in soups, salads, stir fries, hummus, curries or roasts as snacks. Half a cup of chickpeas can contain 6 grams of fiber, 140 calories, 23 grams of carbs, and 7 grams of protein.

Edamame has a mild flavor and is one of the few plant sources to contain all of the essential amino acids the body needs. meaning they are great choices for those who are vegetarian/vegan. They are available fresh or frozen, in pods or peeled to add to salads or stir-fries. A boiled and peeled half cup can contain 4 grams of fiber, 100 calories, 7 grams of carbohydrates and 9 grams of protein.

Lentils and split peas have similar nutrient profiles and can be used in similar ways, such as in soups or replacing meat on chili with a plant-based alternative. A cup of cooked lentils can contain 8 grams of fiber, 120 calories, 20 grams of carbs, and 9 grams of protein. Half a cup of split peas can contain 8 grams of fiber, 120 calories, 20 grams of carbs, and 8 grams of protein.

“All berries are good for you, but blackberries and raspberries have the most fiber. They are also delicious. Fresh berries can be expensive, but frozen berries are often more economical. If you don’t like the mushy texture of thawed berries, blend them into a smoothie or mix them into your oatmeal. You can also bake them and put them on waffles instead of syrup,” says dietitian Anna Taylor, MS, RD, LD, CDCES. A cup of berries can contain 8 grams of fiber, 70 calories, 15 grams of carbs, and 5 grams of sugar.

Pears are an excellent source of fiber, and compared to other fruits, pears are high in soluble fiber. A medium pear can contain about 6 grams of fiber, 100 calories, 28 grams of carbs, and 17 grams of sugar.

Artichoke hearts are available fresh and canned for those who don’t want to deal with their tips, they go well in salads and even on pizzas. Half a cup of cooked artichoke hearts can contain 7 grams of fiber, 45 calories, 9 grams of carbohydrates, 2 grams of protein, and 1 gram of sugar.

Brussels sprouts are those cute little balls you used to avoid as a kid, but this cruciferous vegetable is definitely worth your attention. They can be roasted or sautéed and used in salads or stir-fries. A cup of cooked Brussels sprouts can contain 5 grams of fiber, 60 calories, 12 grams of carbs, 3 grams of sugar, and 5 grams of protein.

Chia seeds are “incredibly high in fiber, contains omega-3 fatty acids and packs a protein punch too,” Taylor said. “You can throw them in oatmeal, yogurt, pudding, cereal, salads and smoothies.” Just 2 tablespoons can contain 10 grams of fiber, 140 calories, 12 grams of carbs, and 5 grams of protein.

Avocados are a fiber-rich source of healthier fats that can be spread on bread in place of butter or mayonnaise, made into a dip for crackers and vegetables, and cut to serve with eggs, salads , in a smoothie or side dish. for just about any meal. Half of a medium avocado can contain 5 grams of fiber, 120 calories, 6 grams of carbs, and 1 gram of protein.

If you’re just starting to include or increase the amount of fiber you eat, be sure to add it slowly to your diet, as too much can cause bloating and cramping. Also, be sure to drink plenty of water, as fiber attracts water, which can make constipation worse.

“If you increase your fiber intake slowly and steadily and drink plenty of fluids, your body will adapt,” Taylor says, and you’ll be glad he did.