The best foods that are a rich source of fiber. They should be included in your diet.
Foods rich in fiber should not be missing from your diet. They provide a feeling of fullness, contribute to maintaining digestive health, and also aid in weight loss.
According to nutritionists, fiber-rich foods, which are a class of complex carbohydrates, help improve digestion. These include fruits, vegetables, grains, and legumes, and fibers can be of two types, soluble, which dissolve in water, and insoluble, which do not digest but migrate through the intestinal tract.
The benefits of fiber-rich foods include:
- contribute to maintaining digestive health – fibers help reduce the number of substances that cause colon cancer and move through the intestines, absorbing large amounts of water.
- prevent diabetes – a study published in the American Journal of Clinical Nutrition showed that fibers act as a natural protective shield against C-reactive protein (CRP), thereby preventing the development of diabetes and cardiovascular diseases.
- maintain skin health – fibers have detoxifying effects, which help eliminate toxins from the blood, both through the digestion process and through the skin. In addition, certain foods also contain antioxidants, which help protect the skin from the harmful effects of free radicals.
The best fiber-containing foods include:
Black beans
Beneficial for heart health, black beans help reduce cholesterol levels and prevent heart disease. They are not only filling but also contain protein and fiber, so they should be consumed for lunch or dinner.
Raspberry
Fruits, in general, are a source of fiber. According to nutritionists, a cup of raspberries contains eight grams of fiber, but they are also rich in antioxidants. You can consume them in the morning, for breakfast, with yogurt or cereal, or simply eat them fresh as a snack.
Lentils
Beans and vegetables will always be a wise choice when you want to give your body a fiber boost. They contain a large amount of fiber, which can give you an energy boost.
Chickpeas
Half a cup of chickpeas contains over six grams of fiber. However, choose to consume it in small portions because it has a high caloric intake.
Additionally, to give your body an extra fiber boost, you can include chia or flax seeds, dried fruits, pears, apples, oranges, figs, cocoa powder, avocado, bananas, as well as broccoli, sweet potatoes, and carrots in your diet.
