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Top 10 Super Healthy Sources of Fiber
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One of the best ways to get that lean and healthy body is to fuel it with low carb yet high fiber foods. Why low carb? This way, your blood sugar doesn’t go on a roller coaster ride. Eating fiber gives you bulk so you feel fuller while still eating fewer calories. This sometimes means that you will be eating a large volume of food, but this is ok since these foods also tend to be low in calories.
Think of fiber as a speed bump for your digestion. It slows the rate as which nutrients are absorbed by the body, which means you have sustained energy levels while it does a good job of managing your hunger, which means you should lose weight.
Check out our list of the top 10 gotta eat ‘em healthy foods that will really bulk up your fiber intake without bulking up your belly.
1. Brussels Sprouts
The food every kid hates, but you should love. Brussels sprouts are similar to cabbage and broccoli.
They also have many of the same health benefits, along with being high in fiber. Just 10 sprouts have 7 grams of fiber.
Try broiling them with a bit of olive oil and salt.
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2. Apples
Fiber is probably just one of the reasons for that old saying.
A medium sized apple has about 5 grams of fiber. Apples also contain a special type of fiber called pectin, which is a soluble fiber.
This means that apples can form a type of gel in your stomach, causing your food to be digested and absorbed slower than normal.
3. Berries
Although most people would never think of berries as being high in fiber, they are!
One cup of raspberries has the same fiber content as 3 slices of whole grain bread. All berries are good sources of fiber, but raspberries have a little bit of an edge.
Their sweetness makes them easy to eat anytime, anywhere. That same cup of raspberries will also have over half of your daily recommended intake of vitamin C. Find out also super benefits pf bluberries.
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4. Cabbage
Besides have great cancer fighting properties, cabbage has great fiber content. 1 cup of cabbage has a tiny 5 grams of carbohydrates and half of these come from fiber.
If buying, and cutting, an entire head of cabbage seems like too much work; buy bags of shredded coleslaw, or, even better, bags of broccoli coleslaw mix.
Many of these pre-shredded bags of coleslaw are washed, ready to eat, and often come mixed with variations of colored cabbages and other super foods such as sugar peas, carrots, and broccoli.
5. Avocados
This is another food whose creamy texture belies its fiber content.
Besides being a great source of heart healthy monounsaturated fats, one little avocado has as much as 9 grams of fiber.
Avocados are a great way to limit your carbs while getting the fiber you want.
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6. Broccoli
You knew this would be on this list, right? The ultimate superfood with high fiber content.
1 cup of broccoli equals 5 grams of fiber but a skinny little 50 calories. This is a cruciferous veggie, which means it has the ability to bind and remove excess estrogen from the body.
Broccoli is a versatile little guy, too. You can eat it roasted, boiled, steamed, sautéed, or raw.
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7. Lentils
Lentils are a staple in Middle Eastern diets but not typically in American diets.
It’s time to change that! One cup of cooked lentils (which is ¼ cup uncooked) has 15 grams of fiber and 12 grams of protein. This makes lentils one of the healthiest foods around!
Unlike other beans, lentils cook up really fast, in as little as 10 minutes so making some for dinner anytime is no problem.
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8. Chia seeds
You’re picturing that little terra cotta head from those TV commercials, aren’t you? Well, that’s OK, because they are the same seeds anyway! (No, you won’t grow anything green on your head).
One tablespoon of chia seeds has 5.5 grams of fiber!
That’s a ton of fiber in a little package. Add chia seeds to just about everything; sprinkle some on your yogurt, add them in smoothies, and add a few tablespoons into a pot of soup.
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9. Oats
More than just horse food. Always buy steel cut oats as these are more flavorful and less processed than “instant” versions.
A ¼ cup of steel cut oats has 5 big grams of fiber.
Oats will also lower your cholesterol levels and slow down the digestion of your meal, making you feel fuller, longer.
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10. Flaxseeds
Very much like chia seeds, flaxseeds are super versatile fiber packed seeds. However, unlike chia seeds, be sure your flax seeds have been ground to be sure your body can use the nutrients.
Flax seeds are a great source of omega-3 fatty acids as well as containing a special type of antioxidant that has anti-estrogenic properties. Two tablespoons of flax seeds have 4 grams of fiber.
Add ground flax seeds to your morning smoothie for a fast way to get some fiber into your morning.
Source: Webmd.com
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