Loading up on high-fiber foods is always a good idea. This significant nutrient plays a crucial role in our diet, because it assists in keeping your digestive system in good shape, regulating blood sugar levels, and it improves heart health and satiety.
The recommended daily intake for women rests at a hefty 25 grams. Good for warding off cardiovascular and inflammatory diseases, fibers have lots of benefits. Unfortunately, a lot of us are not consuming enough.
From plants, fibers are complex carbohydrates essential for the regulation of intestinal transit. Soluble fiber forms a viscous gel on contact with water that slows down the passage of food through the digestive tract and allows its nutrients to be extracted.
EFSA (the European Food Safety Authority) recommends a daily intake of 25g of fiber per day for proper bowel function.
Beyond the recommended intake, fiber also plays a part in preventing the risks of metabolic syndrome (cholesterol, hypertension, blood sugar disorder) but also heart disease, diabetes, obesity, and certain types of cancer. By producing organic acids which ferment, they protect the colon from bacteria, pathologies, and inflammatory diseases.
Insoluble fibers, prolong the effect of satiety because they swell to absorb the water contained in the intestines. They decrease the speed of food digestion and reduce the exposure of the body to food toxins. In fact, the fiber that is not digested takes with its waste and excess fat.
As a bonus, they slow down the glycemic response (and the resulting fat storage) and thus help maintain weight.
In today’s post, I will be sharing with you 10 foods that contain high grams of fiber. They are as follows:
Cinnamon is the queen of high fiber spices because it contains 52 g of fiber per 100 g of spices. Cumin, curry, pepper, ginger are also spices rich in fiber.
Studies have indicated that the content in cinnamon has antioxidant, anti-inflammatory, and antimicrobial properties and that they might offer immunity from cancer and cardiovascular infection, and much more.
They contribute little to our intake because we do not consume them in large quantities. However, do not hesitate to sprinkle your dishes with them, because they have many other nutritional virtues.
2. Wheat bran
Wheat bran is a rich source of insoluble fiber. The amount of fiber we consume is normally lower than recommended. Wheat bran is the champion of high fiber foods, all categories combined. It provides on average 25 g / 100 g of fiber against 15 g for oat bran.
Wheat bran is a rich source of insoluble fiber, helps fight constipation, while the soluble fiber in oat bran helps to feel full and control blood sugar. Oatmeal (10.6 g / 100 g), wholemeal bread (7 g), and muesli (7 g) are also easy to incorporate into your daily diet.
Research has indicated that wheat bran can decrease digestive symptoms, like bloating and irritation, and is more beneficial in boosting fecal bulk than other kinds of insoluble fiber.
Only 1 cup (80 grams) of chopped coconut gives 7 grams of fiber, which is over 20% of the daily value.
A Lot of the fiber is insoluble, this means that it does not get digested. Rather, it helps to push food through your digestive system and improve bowel health.
In terms of its composition, coconut is closer to its cousins the oilseeds than to fresh fruits. In addition to being an interesting source of fiber with its 14.5g, it also provides minerals such as iron, manganese, or copper.
Its dried version contains more fiber than the fresh version, so do not hesitate to sprinkle your dishes with coconut. In curry with vegetables and rice or a flan, you will not be able to resist it.
In oleaginous fruits, the palm goes to almond. Consume it preferably with its skin and organic because, whole, it contains 12.6g of fiber. Very high in calories but with a real nutritional value, they should be consumed in small quantities. Also, think of pecans (10g / 100g) and hazelnuts (8.5g / 100g).
Almonds are an incredible source of antioxidants, which help safeguard against oxidative stress, which can harm cell molecules and help in fighting inflammation, aging, and cancers.
5. Black olive
Black olive is a great source of dietary fiber. A 100-gram serving — about 3.5 ounces — of ripe olives gives 3.2 grams of total dietary fiber. The advised daily intake of fiber is 38 grams for men and 25 grams for women.
A pillar of Mediterranean cuisine and the Cretan diet, the olive no longer has to prove its benefits. Rich in fiber, it also has a high lipid content. Thanks to its monounsaturated fatty acids and antioxidants, the olive is a real ally against bad cholesterol and cardiovascular diseases.
6. Dried figs
Dried figs are really more fibrous than prunes. Certainly, prunes are well known for their digestive aid, but dried figs have more fiber per cup—15 grams to prunes’ 12.
To benefit from the fibers naturally present in fruits, dried fruits are essential. And contrary to popular belief, it is not the prune that is the champion, but the fig. Dried figs provide 11.4g of fiber per 100g of dried fruit, while dates contain 8g of fiber per 100g of fruit, prunes “only” 5.8g / 100g, and dried apricots 5.7g / 100g.
Blackcurrant is the fruit richest in fiber with its 7.8 g / 10 0g. In summer, we take the opportunity to refuel this bay with strong antioxidant power. Other wild fruits such as currants (7.4 g / 100 g), raspberries (6.7 g / 100 g), and blackberries (6.6 g / 100 g) are also a source of fiber and especially of delicacies.
Black currants have soluble and insoluble fiber contained in them, both of which are significant for a healthy digestive system. Although soluble fiber delays digestion so your stomach can soak up more nutrients, insoluble fiber keeps things moving through the digestive system. It also helps to avoid the buildup of toxins and decrease your risk of colon cancer.
8. Dried beans
In addition to being rich in fiber, beans (red, white, black) contain iron and vitamin B9 recommended for pregnant women. Red and white beans contain more than 7g of fiber per 100g of beans and a little less for whites.
Pulses, in general, are rich in soluble fiber and help fight bad cholesterol: 100 g of split peas contain 10.6 g of fiber, 100 g of chickpeas 4.6 g of fiber, 100 g of lentils 4, 6 g of fiber.
9. Dark chocolate
Dark chocolate is a great source of fiber, packed with minerals like iron, magnesium, zinc, copper, and others. You’ll get the most flavanols from chocolate that’s 70% or more dark. A 1-ounce serving of dark chocolate, between 70% to 85% cacao solids, contains Calories: 170.
Dark chocolate, which contains cocoa paste, is also a rich source of polyphenols (antioxidants), and more importantly fiber (7-11 g / 100 g). No question of going for milk chocolate which contains very little (2 g) and even less for white chocolate (0.4 g). Prefer a good organic dark chocolate with at least 70% cocoa to benefit from all its benefits and treat yourself.
Vegetables are arguably the most beneficial of all food groups and are an incredible source of fiber.
Vegetables such as lima beans, acorn squash, green peas, collard greens, artichokes, parsnips, broccoli, carrots, spinach, and more, are all high sources of fiber. The current daily value for fiber is 28 grams.
They are low in calories and high in fiber. Topping the list are avocado, peas, and artichoke which contain between 5 and 7g of fiber per 100g of vegetables. For a balanced meal, always combine your vegetables with cereals. You will thus benefit from all the necessary nutrients and diffused energy throughout the day.
We hope you find our top 10 high-fiber foods list helpful, and you are going to start incorporating some into your diet. Thanks for reading.