19 high fiber foods - some may surprise you!

fiber may not be as fashionable as other nutrients. But it is an important part of a healthy diet and is often overlooked. Although we can't really digest fiber, it has a "spongy" effect, which helps absorb water and make digestion smoother. Fiber is also associated with heart health, stabilizing blood sugar, and weight loss or maintenance. According to your gender and age, adults should take about 25 to 35 grams of fiber a day. But a typical American can only meet half of his daily needs! If you want more fiber in your diet, read on to find out what you might want to add to your food list.

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1. Do pears need a lot of fiber in delicious, healthy and calorie controlled packaging? Reach for a pear. They are high fiber fruits that contain about 6 grams of fiber in a medium-sized pear. It can meet nearly a quarter of your daily fiber needs. Pear contains soluble and insoluble fibers. Both types help digestion, and soluble fiber helps lower cholesterol. Don't peel, though, because most of the fiber is there. Pears are a perfect healthy snack, or you can add them to your favorite salad to add some crispy and natural sweetness. For nutritious and delicious desserts, try stewing a simple pear in water, brown sugar and red wine. If you've never had bulgur, it should be on your must try list. Only 1 / 4 cup contains 7g fiber and 5g protein. Bulgaria is a staple food in the Middle East and Mediterranean. It is a whole wheat food, which is made of different varieties of Wheat by boiling, drying and breaking. It has four different textures: fine, medium, coarse and very coarse, each suitable for a particular dish. Bulgur is often used to make tabbouleh, which has a strong fruit flavor that makes it a good basis for salads and salads. You can also add it to bread and muffins, or try cooking it as a hot cereal.

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3. Mango is not only sweet and juicy, but also a nutritional enhancer. A glass of mango is a good source of fiber, providing 12% of daily needs. More importantly, mango is a real "super fruit" - containing antioxidants and more than 20 different vitamins and minerals - a 100 calorie service! Want to know how to choose a perfect mango? Squeeze gently to judge maturity. If the mango gives in a little, it's ripe and ready to eat. If it is too hard, it can be put on the counter and ripened at room temperature for a few days. Don't judge a mango by its color. The red blush you see on some varieties is not a sign of maturity or quality.

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4. Seeds are a good source of fiber. For example, a quarter cup of sunflower seed contains nearly 4 grams of fiber, while the fashionable flaxseed contains 11 grams of fiber. Seeds are good snacks, and you can add them to baked goods to increase flavor and crispness. Some seeds, such as flaxseed, also contain omega-3 fatty acids, which have been shown to be good for heart health. However, when you eat flaxseed, it is largely undigested through the gut, which means your body will benefit from fiber, not omega-3 fatty acids. So, first grind them with a mini blender or electric coffee grinder. Then try mixing the seeds into yogurt, smoothie or pancake batter or even brownies.

Credit: spa> ajooto / itscod / generation / span> H3> 5. Are pistachios looking for nutrition? Open some pistachios. An ounce (about 49 grains) contains 6 grams of protein and 3 grams of fiber, about twice as much as a serving of oatmeal. In addition, they provide more than 30 different vitamins, minerals and phytonutrients. Worry about fat and calories? Pistachios contain 160 calories and 13 grams of fat per ounce, making them one of the lowest calorie and fat nuts. 90% of the fat in pistachios is unsaturated, which is "good fat". Pistachio is a satisfying snack and a healthy ingredient in many foods. Add pistachios to the trial mix rice, just like this wonderful mixed grain rice.

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6. Barley is the highest fiber content in the whole wheat. It is a kind of grain with nut flavor and pasta like structure. A cup of boiled pearl barley contains six grams of fiber. Barley contains a soluble fiber called β - glucan. Studies have shown that β - glucan can reduce cholesterol, help control blood sugar and improve immune system function. Barley is also a good source of iron, niacin and vitamin B-6. And the whole grain is not just for soup. It can make a great side dish, just like a cereal. It's also a good additive for bread. You can even bake your favorite cookies with barley flour.

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7. Apples

a large apple contains about 5 grams of fiber each, which helps control your digestive system and appetite. Apple contains an antioxidant called polyphenol, which has cardiovascular and anticancer effects. Studies have shown that apple pectin, a soluble fiber found in apples, may have a protective effect on colon cancer. Apple is a perfect portable snack - you can eat anywhere, anytime. Even if you have an apple a day, you won't feel bored, because there are more than 7500 kinds of apples in the world! Add apple slices to a fresh salad or sandwich, or start your day with homemade whole wheat Apple pancakes.

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8. Artichokes

don't be afraid of artichokes! It may have an unusual shape and texture, but artichokes are easy to prepare and wonderfully delicious and nutritious. They will also meet your fiber needs to a large extent. A medium-sized artichoke has 7 grams of fiber and only 60 calories. You may not have guessed, but artichokes also contain 4 grams of protein. When you're ready, steam and tear off the outermost petals. Dip the bottom of the petals in your favorite sauce (try lemon, salt, pepper and a little olive oil). Once all the petals have been removed, you reach the heart. Carefully remove fluff - Inedible - cut well, dip and enjoy. They are an excellent appetizer orGarnish. Strawberry is a delicious high fiber fruit, which has many health benefits. One cup contains three grams of fiber. A serving of strawberries (about 8) provides more vitamin C than an orange - 160% of your daily needs! Strawberries also contain other essential nutrients, such as folate, potassium, magnesium and vitamin K. In addition, they are also an important source of anti oxidants. Strawberries add sweetness and texture to almost any salad, and are effective in smoothies. Would you like a special but simple dessert? Try using dark chocolate with strawberries for dessert.

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10. Legumes are the unsung heroes in the food industry. They are affordable, nutritious, convenient and delicious. In addition, they are a good source of fiber: 1 / 2 cup of cooked black, kidney or pinto beans contain about 7 grams of fiber. Beans also contain protein, complex carbohydrates, fiber, antioxidants and important nutrients, including folate, manganese, potassium, iron, phosphorus, copper and magnesium. Lean protein in beans helps maintain and promote muscle growth, while complex carbohydrates in beans provide a continuous source of energy. Beans can be used as a staple or side dish, and can also be added to other foods, such as soup and salad, to increase nutritional value, flavor and taste.

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11. Pruning

P> pruning, or if you want to call them "dried plums," they are another excellent source of fiber and nutrition. One serving (about 5 dried plums) contains 3 grams of fiber, 293 mg of potassium and 16 mg of magnesium, with fewer than 100 calories! Dried plums are known for their digestive health benefits: if you need help, they may be your best friends. About half of the fiber in dried plums is insoluble, which helps speed up the passage of food through the digestive tract. Studies have also shown that dried plums can lead to better bone and heart health. They are a good snack in themselves, or you can add them to cereal or yogurt.

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12. Popcorn is a good snack with low calorie and high fiber, which can relieve your hunger. Three cups of popcorn contain about 3.6 grams of fiber and less than 100 calories. Popcorn is just popcorn, so it's a whole grain. Many people don't realize that popcorn can be a healthy snack, because popcorn is often watered with butter and salt. Can't live without popcorn without butter? Try a tablespoon of grated Parmesan instead. Do you have any popcorn left? Don't throw it out! You can put it in a sealed container, open it and put it in a cool, dry cabinet for several days.

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13. Almond is a multi-functional, energy rich nut, and also a good source of fiber. An ounce of almond (about 23 whole almonds) contains 3 grams of fiber and 6 grams of protein. They are also low in saturated fat and high in antioxidants, especially vitamin E. Studies have shown that eating just 1.5 ounces of nuts a day, such as almonds, can help reduce the risk of heart disease. Almond is a good portable snack, but it is also very suitable for salads and cereals. Want almonds to stay fresh longer? Stay calm. The whole almond can be stored in the refrigerator for two years, and the quality has hardly declined.

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14. Avocado is another nutritious all star. A medium-sized avocado usually contains no fiber, but about 10 grams of fiber. Avocado contains nearly 20 vitamins, minerals and beneficial plant compounds, which can improve the quality of your diet. Would you like to know how to choose a mature avocado? The best way to do this is by touching - if avocado succumbs to firm, gentle pressure, you know it's ripe and ready to eat. The stronger ones should wait at room temperature for a few days. Avocados are ideal for sandwiches, salads and sauces. Of course, they are one of the main ingredients of avocado sauce! There are many misunderstandings about potatoes, but the fact is that potato toes are good for you. A medium-sized potato (with skin) has 110 calories and 2 grams of fiber. Potatoes don't contain any fat, sodium or cholesterol, plus they provide 45% of your daily value of vitamin C. In addition, medium potatoes contain more potassium than bananas! If you're making baked potatoes, choose your ingredients carefully to keep them healthy. Avoid high calorie ingredients such as butter, cheese and bacon chips. Don't forget that potatoes are good for summer, because baked potatoes are delicious. The trick to potatoes is to pay attention to the quantity - and, of course, not the chips.

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16. Raspberry

a cup of raspberry contains up to 8 grams of fiber, only 50 calories! They are also rich in vitamin C and folate. Raspberry contains several important plant nutrients, including anthocyanin, a natural compound that makes it red. Studies have shown that this powerful antioxidant scavenges free radicals and helps prevent cell aging. Anthocyanins may also help control diabetes and help prevent obesity. Raspberry is sweet and delicious. They are perfect on their own or in salads, entrees and baked goods. You can also try it in smoothie.

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17. Banana is one of many perfect foods in nature. A medium banana has about 110 calories, providing 30 grams of carbohydrates and 3 grams of fiber. They also contain resistant starch, a carbohydrate you can't digest, but it helps you feel fuller longer. This can help you avoid overeating and burning calories throughout the day. Bananas are good for your heart, too: a banana contains 10% of the potassium you need every day. Studies have shown that a potassium rich diet can help reduce the risk of blood pressure and stroke. Bananas are an ideal snack at any time of the day. Most importantly, they have their own packaging, so they are an excellent "grab execute" option.

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18. Although its name sounds a bit exotic, it's just immature soybeans cooked in pods. It's rich in fiber and protein, one cupIt contains 8 grams of fiber and 9 grams of protein. Maodou is rich in other healthy nutrients, such as vitamin C, iron, magnesium and vitamin B-6. You can find the beans in the fresh produce section of the local grocery store or in the aisle of the freezer. You can steam them in a few minutes and they become a delicious filling snack. They can also be added to salads, dips, sauces and stews. Look for a product labeled organic because U.S. and Canadian laws require that organic products should not be genetically modified.

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19. High fiber grains are not the same in nutrition. Fiber, vitamins and minerals vary greatly. Choose a fiber rich variety that contains at least 5 grams of fiber per meal, giving you a new start to your day - and your daily fiber needs. Good choices include grape nut original (7G fiber per 1 / 2 cup), Uncle Sam original whole wheat and flaxseed cereal (10g fiber per 3 / 4 cup) and Kashi go lean original cereal (5g fiber per 1 / 2 cup). High fiber cereal is a good choice for breakfast, but they can also make a great snack in the afternoon. Be sure to choose whole grains as much as possible, avoiding sugary ones.

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