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   Health Tips

10 high-fiber foods to eat

4 years   0   332   Health Tips

Indeed, dietary fiber is a magic ingredient that keeps you regular. But thwarting constipation is not its only job. Fiber helps lower cholesterol, reducing the risk of heart disease. It also helps reduce the risk of other diseases like colorectal cancer. Plus, it keeps your blood sugar levels from spiking and makes you feel full longer, which can help you lose weight.

“Fiber does lots of cool stuff in the body,” says registered dietitian Anna Taylor, RD.

Here’s where to get it — and why these foods are best for a high-fiber diet.

High-fiber foods you should be eating
Fiber comes from plants, so don’t bother looking for it in your chicken dinner. But the plant kingdom has a lot to offer, and the best sources of dietary fiber might surprise you.

Taylor suggests aiming for 25 grams (g) to 35 grams of fiber a day. Here are her top 11 foods to work into your diet right now.

1. Whole-wheat pasta
Carbs get a bad rap, but whole grains are a great source of fiber and are also rich in healthy phytonutrients (believed to help prevent various diseases), Taylor says. Skip the white pasta (which has been stripped of all the good stuff), and go for whole-wheat instead.

Amount of fiber: 1 cup cooked = 7g fiber

2. Barley
“Barley is a delicious grain that’s often overlooked,” Taylor says. Try tossing it in soups or mix up a grain bowl with your favorite meat and veggies.

Amount of fiber: 1 cup cooked = 6g fiber

3. Chickpeas
“Legumes are star players. They’re some of the best sources of protein and fiber, they help keep you full, and they have amazing nutrient composition,” Taylor says. Chickpeas are a fiber-full favorite from the legume list. Add them to soups or salads, snack on chickpea hummus or roast them whole for a crunchy, shelf-stable snack.

Amount of fiber: 1/2 cup cooked = 6g fiber

4. Edamame
Edamame, or immature soybeans, have a mild flavor and pleasing texture. They’re also one of the few plant sources that contain all the amino acids your body needs, so they’re a great choice for vegans and vegetarians. You can find them in the frozen food section, still in the pod or already shelled. Add edamame to salads and stir-fries, Taylor suggests. (Edamame is often a big hit for kids to snack on, too.)


Amount of fiber: 1/2 cup boiled and shelled = 4g fiber

5. Lentils and split peas
These two legumes have similar nutrition profiles and are used in similar ways. “Lentils and split peas are nutritional powerhouses,” says Taylor. They cook quickly and are great in soups. Try swapping lentils for some of the meat in your chili to boost the plant-powered goodness.

Amount of fiber:

Lentils, 1/2 cup cooked = 8g fiber

Split peas, 1/2 cup boiled = 8g fiber

6. Berries
“All berries are good for you, but blackberries and raspberries have the most fiber,” Taylor explaians. They’re also delicious. Fresh berries can be expensive, but frozen are often more economical. If you don’t love the mushy texture of thawed berries, blend them into a smoothie or stir them into your oatmeal. “You can also cook them down and put them on waffles in place of syrup,” she says.

Amount of fiber: 1 cup = 8g fiber

7. Pears
Another fruit, pears are a fantastic source of fiber, Taylor notes. And compared to many other fruits, they’re particularly high in soluble fiber, which slows digestion and lowers cholesterol.

Amount of fiber: 1 medium pear = 6g fiber

8. Artichokes hearts
Artichoke hearts are packed with fiber. Add them to salads or pile them on pizza. If dealing with these spiky veggies is too daunting, try the canned kind. (But if you’re eating canned, keep an eye on sodium levels so you don’t go overboard.)

Amount of fiber: 1/2 cup cooked = 7g fiber

9. Brussels sprouts
If you’ve been avoiding Brussels sprouts since you were a kid, they’re worth a second look. “Brussels sprouts are awesome,” Taylor says. They’re delicious roasted or sautéed. (Plus, they’re cute.)


Amount of fiber: 1 cup cooked = 5g fiber

10. Chia seeds
A spoonful of chia seeds can go a long way. “They’re incredibly rich in fiber, contain omega-3 fatty acids and have a nice protein punch, too,” Taylor says. “You can throw them in oatmeal, yogurt, pudding, cereal, salads and smoothies.”

Many people love the jelly-like texture. If you aren’t one of them, try mixing them into a smoothie or yogurt right before you eat it, so they don’t have as much time to absorb water and plump up.

Amount of fiber: 2 tablespoons = 10g fiber

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