Fiber intake is essential for a healthy diet. There are 2 forms of fiber: soluble and insoluble. Soluble fiber comes in the form of oatmeal, chia seeds, nuts, apples, and berries for example. According to healthline.com, soluble fiber dissolves in water. It creates a gel that may improve digestion. Soluble fiber may reduce blood cholesterol and sugar. It helps your body improve blood glucose control, which can aid in reducing your risk for diabetes. Some foods with insoluble fibers are whole wheat, brown rice, fruit with edible skin like pears and apples. In the same healthline.com article it is noted that insoluble fiber attracts water into your stool, making it softer and easier to pass.
Fiber does so many good things for your body. Yet only 7% of U.S. adults eat enough, according to a new American Society of Nutrition study. It’s recommended that women should get 25 grams a day and 30 grams for men. These numbers are high and to hit them each meal must be planned with some intentionality.
Following are a few easy to find fiber rich foods that can help you reach the daily recommended fiber goal.
Avocados – 5 grams per ½ avocado
Beets – 2 grams per ½ cup of beets
Broccoli Floweret – 3.2 grams per cup
Brussel sprouts – 4 grams per cup
Chickpeas – 7 grams per ½ cup, cooked
Raspberries – 10 grams per cup
Chia Seeds – 3 grams per tablespoon
Lentils – 8 grams per ½ cup cooked
Bananas – 3 grams per medium sized
Almonds – 3 grams per 1 oz
Kidney Beans – 13.1 grams per cup
Whole Oats – 4 grams per cup
Pears – 6 grams per medium
Apples – 4.4 grams per medium
You should add fiber to your diet slowly to prevent bloating and cramping. You want to make sure you drink plenty water. Fiber works best when it absorbs water. Eat a wide variety of plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds to reach the fiber recommendations. You will be better off for this!