|
Slideshow: High-Fiber Super Foods
1/12
Start Your Day With Whole Grains
Fiber can help lower
cholesterol, prevent constipation, and improve digestion. And Americans don’t
eat enough of it. On average, we get less than half of what we need. Most whole
grains are a great source of fiber. Fiber supplements can be another source of
fiber in addition to the foods you eat. Start with breakfast: Look for
whole-grain cereal or oatmeal with 3 or more grams of fiber per serving. Add
fruit and you’ll be on your way to the daily goal of 38 grams for men under 50
and 25 grams for women under 50.
1/12
Fresh Fruit
Any fresh fruit is a
healthy snack. But when it comes to fiber, all fruits are not created equal.
One large Asian pear has a whopping 9.9 grams of it. Other high-fiber fruits
include raspberries (4 grams per 1/2 cup), blackberries (3.8 grams per 1/2 cup),
bananas (3.1 for one medium sized), and blueberries (2 grams per 1/2 cup).
Pears and apples -- with the skin on -- are also good choices.
1/12
Whole-Grain Bread and Crackers
Keep the grains coming.
For lunch, eat a sandwich on whole-grain bread. Or dip whole-grain crackers
into your favorite healthy spread. Whole grain means it includes all parts of
the grain -- and that gives you all the nutrients. Studies show that adding whole
grains and other high-fiber foods to your diet may also reduce your risk of
heart disease and type 2 diabetes.
1/12
Eat Your Vegetables
Artichoke hearts, green
peas, spinach, corn, broccoli, and potatoes are high-fiber veggies. But all
vegetables have some. To boost your fiber intake, add veggies to omelets,
sandwiches, pastas, pizza, and soup. Try adding interesting ones -- such as
beets, jicama, Jerusalem artichokes, or celeriac -- to a salad or other meals.
1/12
Dried Fruit
Prunes are well known
for their ability to help digestion. That’s in part because of their high fiber
content. The roughage can help regulate bowel movements and relieve
constipation. Most dried fruits are loaded with fiber. Try having a handful of
dried figs, dates, raisins, or dried apricots as a snack. Or chop them up and
sprinkle on top of cereal or whole-grain dishes.
1/12
Fiber-Rich Beans
From adzuki to Great
Northern, beans are high in fiber and protein, and low in fat. Try eating them
instead of meat twice a week. Use them in soups, stews, salads, and casseroles,
and with egg, rice, and pasta dishes. For a healthy snack, boil edamame beans
for 4 minutes and sprinkle with salt. Be sure to wash down the fiber you eat
with plenty of liquid to avoid constipation and gas.
1/12
Peas and Other Legumes
Related to beans,
lentils and peas are high in fiber and protein and low in fat, too. Lentils
cook more quickly than most other legumes and are a favorite in soups and
stews. You can add cooked chickpeas to salads, or blend them to make hummus.
1/12
Nuts, Seeds, and Fiber
Many people steer clear
of nuts and seeds because they tend to be high in calories and fat. But they
can be a great source of fiber and other nutrients. A 1/4 cup of sunflower seed
kernels, for example, has 3.9 grams of fiber. One ounce of almonds has 3.5 grams.
Try adding chopped nuts or seeds to salads, cereal, or yogurt. Or enjoy a
handful of roasted nuts or seeds for a healthy afternoon snack.
1/12
Enjoy Whole Grains With Dinner
Enjoy brown rice instead
of white with your meal. Or try whole-grain noodles. For something different,
make a dish with millet, quinoa, or bulgur -- whole grains that are packed with
fiber. Worried that grains cause weight gain? Adding fiber to your diet can
actually help prevent it by making you feel fuller longer. These foods also
require more chewing -- giving your body more time to feel full.
1/12
Add Flaxseed
The seed of the flax
plant can be an excellent source of fiber, giving you 2.8 grams per tablespoon.
Flaxseed is often used as a laxative, but studies show that it also may help
reduce cholesterol levels and decrease hot flashes. Add whole or ground flaxseeds
to breads or other baked goods. Or sprinkle ground flaxseed into a smoothie or
onto cooked vegetables.
1/12
Buy Fiber-Enriched Foods
If you can’t work
another serving of fruits, vegetables, beans, nuts, or whole grains into your
diet, consider eating a food enriched with fiber. You can find cereal, snack
bars, toaster pastries, pasta, and yogurt fortified with it.
This tool does not provide medical advice.
মন্তব্যসমূহ
একটি মন্তব্য পোস্ট করুন