Fiber, a carbohydrate type is essential for your body and can reduce the risk of stroke, hypertension and heart disease. Fiber is of two varieties, both soluble and insoluble. Soluble fiber slows down digestion and helps to lower cholesterol and blood glucose levels which turns into the form of a gel when entered in stomach. On the other hand, insoluble fiber remains unchanged and are not absorbed into the body. Adequate amount of fiber is essential for your body as the reduction may result in constipation, uncontrolled blood sugar and appetite as fiber plays an important role in regulating the speed of digestion. Overdose of fiber may result in uncomfy gas, cramping and bloating and it causes only few minerals to get absorbed from food. Here is the list of 10 best high-fiber foods to be included in the diet in proper quantities.
Split Peas, a South Asian recipe is a healthy, satisfying protein rich base for soups, stews and dhals. It is advised to have 16.3 grams cooked split peas to have a proper fiber base. Mix spinach and yellow split pea and form a soup and increase the fiber intake.
Lentils are rich in fiber and it is advised to take 15.6 grams per cup of cooked lentils to have adequate amount of fiber in your body. Prepare a fiber rich recipe of lentils mixed with lemon juice, cilantro and walnuts. Lentils are versatile than other legumes and require only less time to get cooked. Get creative and prepare lentil filled burgers with mushrooms.
Black Beans are loaded with complex carbohydrates and protein and is an excellent source of fiber. When paired with sweet potato chili, this cold weather stew makes a perfect post-workout meal with added flavor of chipotle peppers in it. You can meet the required fiber amount by taking up 15 grams per cup of cooked black beans.
Lima beans are rich in fiber and when paired with leeks, cooked in bacon fat and topped with sour cream to form lima bean soup, they seem to be pretty delicious. It is advised to take 13.2 grams per cup of cooked lima beans to meet up the fiber intake in your body.
Artichokes are completely packed with fiber when compared to any other vegetable but are left underused in most people’s kitchens. Try out a recipe with garlic, lime, black pepper and roasted artichokes. Include 10.3 grams per cooked artichokes in diet to have a sufficient amount of fiber in your body.
To add extra nutrients into any meal pureeing veggies is a great idea. Consuming minted pea puree with prosciutto is filled with protein, omega-3s and fiber and is a lightning fast recipe to be tried out. Include 8.8 grams per cup of cooked peas in your diet for proper fiber intake.
Broccoli, the green vegetable is fiber rich and try to include broccoli in meals to get a proper amount of fiber in your body. You will be surprised to see how broccoli you finished when Paleo Broccoli fritters are included in your diet, which is made by combining onion, broccoli, garlic, eggs and oatmeal. However remember that you are in need of 5.1 grams per cup of boiled broccoli to meet up the fiber requirement.
Make delicious recipes of Brussels sprouts mixed with tones of ginger, sesame and peanut and include about 4.1 grams per cup of boiled Brussels sprouts in your diet to meet the fiber requirement in the body.
Fiber: 8 grams per cup, raw.
Go-To Recipe: Raspberry, Coconut, and Oat Macaroons
Include raspberries in your diet to meet the fiber requirement in your body. Prepare healthy dessert of raspberries with the help of coconut, oat macaroons and vanilla to please any plate. 8 grams per cup of raw raspberries are advised to include in the diet to meet the fiber requirement.
Blackberries are always a taste of interest and are highly nutritious with rich fiber content. Prepare blackberry lemon salad with blackberries, scallions, lemons mixing together to have proper amount of fiber in your body. It is advised include around 7.6 grams per cup of raw blackberries in your daily meals.