If you eat a typical Western diet, chances are you aren't getting all the nutrients you need in your meals. With the convenience of fast food and delivery services, making poor nutrition choices has never been easier.
In fact, only 5% of people in the United States get enough fiber in their diet. Including high fiber foods in your diet is particularly important, as fiber is critical for healthy digestion, blood sugar levels, and keeping heart disease at bay.
Listed below are 10 of the most fiber-rich foods out there. And eating just a few of them a day can do wonders for your health. Keep reading to learn more!
1. Haas Avocados
Many people think of avocados, or alligator pears, as a vegetable, but they're actually a fruit! Avocados are an excellent source of healthy fat and provide almost 20 vitamins and minerals.
Although they're high in calories compared to other fruits, coming in at about 250 calories each, avocados contain a whopping 10 grams of fiber per cup. And because they're so high in fiber, they'll keep you full for hours.
There are a variety of berries to choose from and each one of them is as delicious and packed with nutrients as the next. Berries are among the healthiest foods you can eat, as they're low in calories and sodium but high in vitamins, minerals, and fiber.
They also contain a high amount of antioxidants, which help to fight against some of the leading causes of death including heart disease and cancer.
Depending on the type of berry you're eating, you can expect to receive anywhere from 3 to 8 grams of fiber per cup.
Edamame is immature soybeans that pack a punch in terms of nutrition. It's one of the only plant foods that contain every single amino acid that your body needs.
In addition, a serving of edamame will provide you with vitamins A and C, calcium, protein, and iron. Because of its high protein and iron content, edamame is commonly used as a meat replacement.
Shelled edamame contains about 8 grams of fiber per half-cup serving. If you include soybeans, be sure to only get non-GMO water-washed beans.
Along with being full of fiber, pears are a great source of vitamins A and C, as well as folate and calcium. Its vitamin content makes the pear an effective tool for keeping skin healthy, not to mention its anti-inflammatory and digestive health promoting properties.
Pears contain around 6 grams of fiber each.
Besides their bright orange color, carrots are perhaps best known for their ability to boost eye health. This is because they're rich in beta-carotene and lutein, which protect against eye conditions such as cataracts and macular degeneration.
Carrots are also fantastic for heart health and lowering your risk of cancer, as they are loaded with carotenoids and anthocyanins, two powerful antioxidants.
Carrots contain about 3.6 grams of fiber per cup.
Apples are one of the most popular fruits and come in a wide variety of types, each with their own texture and flavor. Apples do have a high sugar content, but because of their high fiber and polyphenol contents, their glycemic index is still low. This means they won't cause your blood sugar levels to spike after eating them.
Although it's said that an apple a day keeps the doctor away, apples are relatively low in vitamins and minerals. That said, they provide a decent amount of potassium and vitamin C.
There are about 4 grams of fiber in a medium-sized apple and 5 grams in a large apple.
Broccoli is a cruciferous vegetable, which means it has a lot of antioxidants, vitamin C, and vitamin A. This green vegetable also provides vitamin K, iron, protein, and potassium, on top of its high fiber content.
Broccoli contains a little over 5 grams of fiber per cup and is extremely low in calories. There are only 30 calories in an entire cup of this delicious vegetable.
Artichokes are neither a fruit nor a vegetable but a thistle. They help to lower blood sugar in addition to improving digestion, liver health, and heart health. In each 60 calorie artichoke, you'll find folate, vitamins C and K, magnesium, potassium, and iron.
Artichokes are an incredible source of fiber, containing 7 grams of fiber per thistle - which is about a quarter of your daily fiber recommendation!
If you're looking for foods that keep your blood sugar at a healthy level, lentils are a great choice. Lentils are edible seeds that make the perfect addition to soups and stews to create a high fiber meal. They come in many different types, but all of them are highly nutritious.
Lentils are a fantastic choice for vegetarians, as they're made up of more than 25% protein. They also contain high amounts of iron, folate, and antioxidants, making them an effective anti-inflammatory.
By eating half a cup of lentils, you'll receive 8 grams of fiber at only 120 calories.
Last but not least is oats. Oats are a grain, one of the healthiest grains in the world, in fact. Adding this grain to your daily diet can protect you from heart disease, diabetes, and high cholesterol.
Oats are a great source of many vitamins, minerals, and antioxidants and contain a special kind of fiber known as oat beta-glucan, which is in part what makes it such a strong health food.
Each cup of raw oats you consume provides an astounding 16 grams of fiber.
Add These High Fiber Foods to Your Diet Today
Though it's true you can find fiber supplements on the market, remember that your body processes nutrients more effectively if they come from actual food. Always aim for between 25 and 30 grams of fiber per day from whole, nutrient-dense foods.
Just a few of these high fiber foods a day and you'll achieve this goal!
Changing your diet can be difficult, but you'll realize it was worth the effort when you feel better than ever in your day-to-day life.
To take the hassle out of adding delicious, nutrient-dense foods to your diet, contact us today. We'll deliver fresh meals right to your door!