It is said that fiber plays the important role in your healthy diet. People need to consume enough fiber in order to avoid many ailments and problems, including hypertension, stroke, and heart disease. Unfortunately, most of people have low fiber consumption. It is reported that about three percent of Americans eat enough fiber. Lack of fiber will increase the risk of heart disease and diabetes. However, finding the excellent foods which are high in fiber is not difficult. Therefore, in this article, I will help you to know a list of best foods high in fiber and the way on how to add high-fiber foods in your daily diet.
A List Of Best Foods High In Fiber – Foods You Should Consume In Your Diet
Many people, including your parents or doctors, always advise you to eat more fiber. But do you know why you need to increase the fiber intake? Dietary fiber which is available in whole grains, legumes, fruits and vegetables will help you to treat and prevent constipation. Moreover, the people who want to lose weight naturally or keep the heart disease and diabetes under the control should consume more fiber in their diet.
Before I introduce to you a list of best foods high in fiber, I would like to mention what the dietary fiber is. Dietary fiber is known as bulk or roughage which is the parts your body can not absorb or digest. Fiber cannot be absorbed while carbohydrates or proteins can be broken down or absorbed. Fiber will pass through your stomach, go to the small intestine, colon, and finally pass out of your body.
There are two types of fiber, including soluble fiber which can dissolve in water and insoluble which cannot dissolve. Soluble fiber can help you to lower the risk of high blood cholesterol and keep the glucose levels under control. You need to eat not only soluble fiber but also insoluble fiber. Eating insoluble fiber will help you to boost the movement of material through the digestive system and make it easy to flush out the stool. Therefore, consuming insoluble fiber is considered as the effective way on how to treat irregular stool and constipation.
There are many benefits if you follow a high-fiber diet. For example, eating fiber will help to maintain the bowel health, lower cholesterol levels and blood sugar levels. Moreover, eating fiber-high food daily will help you to achieve the healthy weight. However, knowing how much fiber you should need to consume daily and which foods have the great source of fiber is important. Therefore, in this article on AllRemedies.com, I would like to introduce to you a list of best foods that help you to boost the overall health.
If you want to find the foods which are high in fiber, you should not ignore lentils. You should add lentils in your dietary meal. Consuming 13 grams of plant-based protein in each meal can be beneficial for your muscles. Dried lentils are not expensive. It is easy for you to cook them. You only need about 30 minutes in order to cook the dry lentils in a pot of simmering water. Cooking dry lentils is quicker than cooking dry beans. It is said that brown and green lentils have the greater source than red ones.
All things you need to do are cooking the dried lentils and add them into your chili, soups or salads. You can prepare a fiber-packed lunch when you work by mixing all ingredients including lentils, diced bell pepper, baby spinach, halved cherry tomatoes, feta cheese and dressing together. Moreover, you can cook lentils with veggie burgers if you want. You can also serve them with salmon.
2. Kidney Beans
Kidney beans are considered as the excellent foods high in fiber you should know. They are inexpensive to buy, available and versatile in your kitchen. Kidney beans not only have the great source of fiber but also are loaded with vital nutrients. Many recent studies have shown that people who consume beans regularly are healthier than people who avoid eating. You can choose kidney beans or any other beans which has the same benefits. You should serve kidney beans with your chili.
In order to prepare a quick salad for the busy lunch, you should mix kidney beans with other beans, and chopped veggies. After that, add a little dressing to finish. This salad will give you the best nutrients and health benefits; therefore, you should consume them and add them into your daily meal.
Chickpeas are also known as garbanzo beans which are loaded many nutrients and health benefits. Therefore, chickpeas are one of foods high in fiber you should know. They have the great source of fiber, iron, protein and vitamin B6 which are necessary for healthy nervous system.
It is easy to add chickpeas into your salads and your own hummus. If you want to eat the snack during your day, a 14-ounce can of chickpeas wrapped in clean paper may be beneficial choice. You can make a salad by mixing chicken peas with 1 tablespoon of oil, ½ teaspoon of dried thyme, 1 teaspoon of cumin, and ¼ teaspoon of salt in a bowl. You should place chickpeas on a rimmed baking sheet. After that, bake it in the stove at 400 degrees Fahrenheit for about 40 minutes. Finally, let them cool to the room temperature. You can keep it in the airtight container and baked chickpeas can be eaten within three days.
4. Split Peas
Some people do not choose split peas on their grocery list. However, if you know its benefits, you should start loving split peas. Split peas have the great source of protein and vitamin B which can help you to treat and avoid hypertension. Like lentils, green or brown split peas can be cooked more easily than beans. You can add split peas in stew or soup. Eating ham and split peas is well-known as the effective way to avoid any problems and issues related to muscle. Moreover, you can also add cooked green or yellow split peas in hummus. If you want to look for a list of foods high in fiber, you should not ignore split peas.
Edamame is also known as green soybeans with crisp texture and nutty flavor. You can find these foods in every grocery store. Eating edamame is good and beneficial for your health and muscle. It is said that ½ cup of legumes can provide you enough 8 grams of protein that strengthen your muscle. Instead of genetically modified soy, it is recommended consuming organic edamame. If you want to bring a healthy snack with you, you should choose edamame in the package direction and add some smoked salt or lemon juice into it in order to increase its flavor. Moreover, making hummus, you can add chickpeas and edamame.
6. Black Beans
It is proven that black beans are very good for your heart. The more you eat, the healthier you are. Black beans are one of foods high in fiber you should not skip. This food not only has the great source of fiber but also contains antioxidant properties which can be found in dark berries such as blue berries. It is recommended choosing the brands like Eden Organic which pack black beans in BPA-free cans. You can add black beans in tacos, soups, chili, and salad. Make a chili with black beans and stuff it into baked sweet potatoes. Alternatively, you can place a can of black beans in food processor, blender or puree to make a beneficial and healthy brownie mix. To finish, you should add a mask to it. Eating black beans daily will help you to improve your immune system and protect you from many diseases, problems. Therefore, it is better to include black beans in your daily meal.
7. Refried Beans
If you want to know a list of foods high in fiber, refried beans are the beneficial foods which add more fiber in your diet. It is said that like other beans, refried beans have the great source of soluble fiber. According to a study carryout by Wake Forest University School of Medicine, eating foods which are high in soluble fiber will help you to reduce the visceral fat effectively. Visceral fat is stored in abdominal region and this fat is one of the factors causing many dangerous diseases. However, you should stay away from any brands of refried beans added fat. You can use refried beans to add in a sandwich or make the tomato sauce on pizza.
8. Lime Beans, Frozen
Lime beans are one of foods high in fiber you should know. You can find lime beans in the summer at the farmers markets. It is said that a bad of frozen lime beans is convenient for you to bring with you in order to get more fiber. Lime beans contain not only iron, magnesium and potassium. Increasing the potassium intake will help you to lower the blood pressure.
You can pack a lunch with you by cooking ½ cup of red bell pepper, 2 garlic cloves and ½ diced onion over the medium heat for 2 or 3 minutes. After that, stir that mixture in a cup of cooked lime beans. Add 2 tablespoons of white wine into it. When you finish, you should turn off the heat and add 2 tablespoon of salt, fresh parsley and pepper in order to increase the flavor. If you want to find the convenient way to increase the fiber intake and avoid any health diseases, you should not ignore lime beans.
9. Dark Rye Flour
It is said that dark rye flour is much better than whole white flour. Dark rye flour is the best choice for you to get more fiber. You can make dark rye flour by grinding the whole rye kernels until it becomes a fine powder. Although hearty rye flour is not used in U.S kitchens, people in Scandinavian often use this flour to make crackers and breads. Dark rye flour has the great source of fiber. Therefore, it is considered as one of foods high in fiber that you should consume. Moreover, this flour can provide you the necessary nutrients such as selenium, phosphorous, iron and magnesium. You can use rye flour to make homemade pancakes, cookies, waffles, crackers, bread and even pizza crust.
You can find barley available at the local pub. A pot of hulled barley is the effective way to get more fiber. You need to understand what the hulled barley is. Hulled barley comes from whole grain form of barley and they remove the outermost hull. However, it takes more than one hour to cook the hulled barley. Therefore, you should cook big batches of hulled barley at once for future use. Frozen cooked barley can be stored for a few days. You can pack the lunch with you by mixing the cooked hulled barley with bell pepper, carrots, cooked chicken, parsley, lemon vinaigrette and feta cheese. Moreover, you can cook the fried rice with barley for the healthier effects. Hulled barley has the great source of fiber, therefore, it should be included in a list of foods high in fiber.
11. Wheat Bran
Grain consists of three elements such as germ, endosperm, and bran. Wheat bran is the latter of grain which provides you the great source of fiber. Therefore, you should not ignore this food. Beyond fiber, wheat bran also contains manganese which plays the important role in keeping healthy metabolism.
Wheat bran is not expensive for you to afford. It is available in every market. You can make your favorite cupcake by cooking the wheat bran with oatmeal. Moreover, you also can add and blend the wheat bran in the protein shakes, bakes goods and energy bars. If you want to look for a list of foods high in fiber, you should not ignore this food.
12. Steel-Cut Oats
It is needed to know that breakfast is the important meal for you to eat more fiber. However, you should replace the mushy quick-cook oats with healthier steel-cut version of oats. The steel-cut oats are produced when whole grain is cut into pieces by steel blades. Eating steel-cut oats is beneficial for your health and it also helps you to reduce the risk of developing some health diseases.
You can cook steel-cut oats for breakfast because it does not take time to cook. In order to cook, you need a cup of steel-cut oats, 2 cup of water and sufficient salt. Place all ingredients into a medium-sized pan and cook with medium heat. Wait for a minute. After it has a slight simmer, you can turn off the heat. Cover the cooked oats carefully and leave it overnight. In the morning, you can take it out and mix it with sufficient milk or water. Seasonings such as cinnamon should be added in order to increase the flavor. You can cook it with the low heat until it becomes warm. Many studies have shown the effectiveness of steel-cut oats in keeping you healthy. Therefore, you should include this food into your daily meal.
Spelt has nutty taste and a pleasant chewy texture. It is said that spelt is popular grain in Germany. Eating spelt is healthier than eating hybridized wheat. Spelt has the great source of fiber and contains many nutrients such as magnesium. Magnesium is the important mineral that body need. Magnesium can help your body do many bodily functions. It can keep the blood sugar under the control and strengthen your bones. Moreover, a cup of spelt can provide you 6 grams of protein. Some people who have allergic reaction to wheat can also eat spelt without having any unwanted side effects or problems. You can cook the spelt with stews, soup and veggie burgers. Spelt is one of foods high in fiber that you should not ignore.
People often use gluten-free millet as the birdseed; however, this foods in not only for birds. People can eat millet with many beneficial effects. The possible reason may be that millet has the great source of fiber and many nutrients such as copper, magnesium and zinc. Moreover, scientists also showed that millet contains antioxidant properties; therefore it will help you to fight again aging.
Millet can be cooked easily like quinoa or rice. Alternatively, you can make a salad by mixing it with vegetable, cooked meat and vinaigrette. Moreover, if you want to make breakfast porridge, you can cook a cup of millet with tree cups of water with medium heat until it becomes creamy consistency. You can add seasonings such as cinnamon or topping like chopped nuts or raspberries in the porridge in order to increase its flavor.
Popcorn is often forgotten in the list of healthy snack; however because of the great source of fiber and only 130 calories in each cup serving, popcorn should be considered as one of foods high in fiber you should know. Therefore, if you want to look for the healthy snack in order to maintain healthy weight, you should consider popcorn. You can pop your own or buy the bagged version with healthy ingredients and without added sugar. Popcorn should be combined with dried fruits, seeds and roasted nuts in order to enhance the effectiveness and taste.
16. Buckwheat Groats
Buckwheat is the native herb in Asia and Eastern Europe. Because buckwheat is not related to wheat; therefore, it is free of gluten. It is easy for you to digest and absorb. You can have groats by crushing the buckwheat kernels into pyramid-shaped grains. Buckwheat groats can be roasted to increase the flavor. Buckwheat not only contains fiber but also has the great source of nutritional content such as B vitamins, manganese and magnesium.
Eating buckwheat groats also help you to strengthen your immune system. Cooked buckwheat can be added into stew, soup, risotto, meatloaf, burgers and casseroles. Alternatively, you can use buckwheat groats as the salad topping. In order to make this topping, you can place the buckwheat groats into a dry skillet. After that, toast it with medium heat. Stir well and often until it becomes darkened. Turn off the heat for about 5 minutes. Toasted buckwheat groats can be sprinkled over your salad, oatmeal or yogurt. People in Japan often eat this food and they often use buckwheat groats to make the nutty-tasting soba noodle that is much healthier than white pasta.
17. Dried Figs
It is difficult to find the fresh figs in the local market. Moreover, fresh figs are quite expensive. Fortunately, dried figs are available and they have the great source of fiber. Those little seeds can provide you enough fiber that your body needs. Furthermore, you can find many nutrients that cannot be found in other parched fruits such as magnesium, calcium, potassium and vitamin K.
With these effectiveness and nutrients, dried figs should be considered as the healthy diet and foods high in fiber you should consume. You can use dried figs as the ingredients in sandwich or salad. If you like oatmeal or yogurt, you can make the topping by mixing ¼ cup of brew coffee, ¼ cup of honey, 20 dried figs, a little star anise, 1 teaspoon of orange zest and ¼ teaspoon cinnamon. Place all ingredients into a saucepan. Boil with high heat first. And then reduce heat. Let it simmer for 20 minutes. After that, remove the figs from your pan and simmer the liquid with medium heat for about 3 or 4 minutes. Finally, combine with syrup after removing star anise.
We all know that berries are the great source of fiber. It is proven that each cup of raspberries can provide you twice amount of fiber that is found in blueberries. Therefore, you should add raspberries in a list of foods high in fiber. Moreover, raspberries also contains vitamin C and A. According to the European Journal of Nutrition, vitamin C and A play the important role in keeping your immune system healthy and boosting your metabolism. People who lack of vitamin C will have the worse exercise performance than people who consume enough vitamin C. Moreover, vitamin C contains antioxidant properties. Eating a diet which is high in vitamin C will help you to reduce the stress and depression caused by high-intensity workout.
The easy way to increase the fiber and vitamin C intake is tossing raspberries onto your oatmeal and yogurt. Moreover, you can store a bag of raspberries in the refrigerator and whenever you want, you can add them into your protein shakes in order to enhance the effectiveness. Alternatively, you can use raspberries as the salad dressing by blending fresh raspberries with olive oil and red wine vinegar. To make it taste better, you should add a garlic clove, mustard, pepper and salt into it.
Another food that I want to introduce to you in this article is blackberries. The sweet blackberries have the great source of fiber. Moreover, they also have vitamin K. According to the Journal of Nutrition, increasing vitamin K intake will help you to prevent serious and dangerous diseases such as cancer or heart disease. You can use blackberries in oatmeal, protein shakes, fruit salad, yogurt, cottage cheese, or pancake. Eating blackberries is good for your health; therefore it is considered as one of foods high in fiber.
People often think that avocado is the fruit which high in monounsaturated fat; however, avocado has the great source of fiber. This fruit should be added into a list of food high in fiber. Eating avocado is the great way to increase the fiber intake. Moreover, avocado also contain many nutrients such as folate, vitamin K, vitamin B-6 that body needs in order to strengthen your immune system and make all parts in your body function well. Avocado can be added into salad and sandwich. Moreover, you can make the good shake of fiber by blending avocado with milk, cocoa powder, protein powder, frozen banana and cinnamon. If you look for the beneficial foods high in fiber, you should not ignore avocado in your diet.
If you do not suffer from high blood sugar and want to eat something sweet, you should find dates as foods high in fiber. Moreover, because of potassium in dates, this food will help you to keep your blood pressure under the control. To prepare the energy meal with dates, you should blend 1 ½ cups pitted dates and sufficient almond into small pieces with the help of food processor. After that, add ¼ cup ground flax, 1/3 cup coconut, ½ teaspoon cinnamon, ¼ cup cacao powder, little orange juice and sufficient salt into the mixture Blend the mixture well.
One of foods high in fiber you also should not skip is pears. A glass of pear juice can provide you enough fiber and vitamin your body need daily. It is said that pears have appropriate 30 percent more grit than apples. Therefore, it is better to eat pears with their skin because of dietary fiber. The skin of pears also contains antioxidant that helps you to reduce stress or anxiety caused by overwhelming workout.
You should eat pears in the lunch meal to restore the midday energy. Slice pears into small pieces and add them into protein shakes or salads. To make the healthy meal, you also can mix sliced pears with arugula and gorgonzola cheese and add the mixture on whole-grain bread. Moreover, it is the good idea when blending pears into your soups like parsnip and butternut.
Kumquats have the size of large grape. You can pop them into your mouth without peeling. In fact, the edible rind is sweet while kumquat’s flesh is sour. The skin of kumquats is high in fiber. You can eat kumquats directly as the out-of-hand snack or adding them into oatmeal, yogurt and salad. Eating kumquats is good for your oval heath and healthy weight; therefore, you should include this food into your diet.
24. Frozen Cherries
One of foods high in fiber you also should know is cherries. It is easy for you to find this food in the local restaurant. Cherries are not expensive for you to afford. Eating delicious and sweet cherries is the convenient way to increase the fiber intake that your body needs. Moreover, you should eat cherries because they contain potassium, and antioxidant which help you to strengthen your immune system and boost your metabolism.
Beyond eating cherries directly as the healthy snack, you can add them into smooth or make a sauce to cottage cheese, yogurt, oatmeal or pancake. Mix 2 cups of frozen cherries, ½ cup lemon juice, ½ teaspoon cinnamon 3 tablespoons maple syrup and ¼ cup water together and place the mixture onto a dry saucepan. Simmer the mixture for about 10 minutes. After that, dissolve ½ teaspoon of cornstarch in sufficient water. Mix it with 1 teaspoon of vanilla extract and pour this mixture into the pan. Cook with the low heat for 2 minutes more.
25. Chia Seeds
Chia seeds are well-known as the superfood for your health. Chia seeds have the great source of fiber and the essential omega-3 fatty acid which may help you to keep the heart disease at bay. It is said that white chia seeds have the same nutritional contents or benefits as dark ones. Soaking the chia seeds into oatmeal, protein shakes and yogurt is the easy way. Alternatively, you can mix one cup of chia seeds with one tablespoon of honey, one cup berries and then one teaspoon cinnamon. Blend it well and consume. Moreover, it is also easy to find chia powder such as NavitasNaturals which can be used like the flax powder.
26. Coconut Flour
Coconut flour is made from coconut solids which have removed fat and grind up finely. Coconut flour has the high amount of dietary fiber your body need. Another benefit of coconut flour is that because of lower glycemic index than other flour, consuming coconut flour as the way to provide enough fiber does not make you gain weight. You can replace the flour you use in muffin or pancake with coconut flour. However, you should make sure the amount of coconut flour and the liquid are equivalent in order to prevent the batter from becoming too thick. It is proven that consuming coconut flour will prevent you from many diseases and ailments.
Besides the ingredient to make pancake or muffin, you can use coconut flour as a coating for fish or chicken. Moreover, you can replace breadcrumbs in meatballs, meatloaf and burgers with coconut flour for the health benefits. Therefore, looking for the foods high in fiber, you should not ignore coconut flour in your diet.
27. Hemp Protein Powder
Because the fact that hemp protein powder is made from healthy hemp seeds which contains fiber source, hemp protein powder should be include in a list of foods high in fiber you should know. Hemp protein powder also contains a great source of protein and the essential amino acids which can help you to strengthen your muscle. You can use hemp protein powder in smoothies or replace other flour used in waffle, pan cake with hemp protein powder. Moreover, you can stir hemp protein powder into warm cereals like oatmeal in order to boost protein and fiber intake.
28. Ground Flaxseed
Ground flaxseed has the good souce of fiber. This fiber will attract water and slow down the digestion process. As the result, you will feel full longer. Moreover, including ground flaxeed in your diet will help you to keep the blood pressure under the control. Like chia, ground flaxseed also has a source of omega fats and lignans which can lower the cholestrerol level.
In order to absorb the nutrients in flax effectively and completely, the seeds should be grount until it becomes the fine powder. The easy way to increase the fiber intake with ground flaxeed is adding it into your pancake, smoothies and morning cereal. You can also serve your own nut butter spread by mixing 1 cup of unsalted almonds, ¼ cup ground flaxseed, 1 cup pecan halves, and 1 tablespoon of almond oil or coconut oil and place this mixture into the food processor. Blend it until it becomes creamy.
29. Dried Coconut
Another superfood in a list of foods high in fiber I would like to introduce to you in this article is dried coconut. Consuming dried coconut oil is the excellent way to boost fiber intake. Dried coconut is made when you dry the flesh coconut meat. However, you can easily find the coconut flakes or finely shredded product in the market. But you need to be sure that you buy the unsweetened coconut without adding any sugar. The possible reason may be that sugar is not good for your health and eating too much sugar can lead to some serious problem such as high blood pressure, blood sugar, high cholesterol and heart disease. In order to boost the fiber intake, you should add dried coconut into salsas, salad, chia pudding, granola, and trail mix.
High fiber source is just one reason for you to choose almonds in your diet. Beyond the fiber, almonds also have the great source of magnesium, monounsaturated fat and vitamin E which can provide your body enough nutrients. Many studies and researches have shown that vitamin E plays the important role in increasing antioxidant activity which can help you to reduce oxidative stress due to intense training and overwhelming workout. You can use almonds as the healthy midafternoon snack that helps you to keep your healthy weight. Moreover, almonds can be considered as homemade energy food. Chopped almonds can be added into your salad if you want.
31. Sunflower Seeds
People often overlook the kernels of the sun-worshiping flower. They like other nuts such as walnuts or almonds. However, sunflower seeds are the excellent food that provides you enough fiber your body needs. Sunflower seeds are not expensive for you to buy. The shelled kernels also have the great source of selenium and vitamin E which help you to maintain your healthy weight and boost your immune system. According to the journal Diabetes Care, selenium plays the important role in lowering the risk of developing type 2 diabetes.
You can sprinkle the sunflower seeds on your salad, cottage cheese, yogurt, soup and porridge. Eating sunflower seeds is beneficial for your health. However, eating too much sunflowers may result in some serious problem. Specifically, it will make you gain weight due to excess saturated fat intake. It is said that 1 ounce of unsalted sunflower seeds can provide you 174 milligrams of sodium. According to the America Heart Association, you should consume less than 1.500 milligrams of sodium daily in order to keep cardiovascular and blood pressure at bay. Eating too much sunflower seeds can easily lead to sodium excess. Moreover, 5 ounces of sunflower seeds can provide you 1.621 milligrams of phosphorous which goes over the phosphorous limit daily. Excess phosphorous can lead to serious phosphorous toxicity which may result in kidney damage and non-skeletal tissues. Other problems you may face are skin rashes, irritability, fatigue, and brittle nails and hair. Therefore, if you want to eat sunflower seeds as the way to boost the fiber intake, you should consume it in moderation in order to prevent these serious problems from occurring.
Pistachios should be included in a list of best foods high in fiber because one cup pistachios can provide you 10 grams of dietary fiber. Eating pistachios have many health benefits. One of the benefits is that pistachios have lutein which is a carotenoid antioxidant. Carotenoid antioxidant can be found in some dark and leafy greens. This antioxidant will help you to maintain the good vision. It is said that pistachios have high calories. A cup of pistachios can provide you 535 calories and 43 grams of total fat, including saturated fat, polyunsaturated fat and monounsaturated fat. However, it is proven that eating pistachios daily will not lead to belly fat or cholesterol problem.
You can use chopped pistachios as the coating for salmon or add pistachios into your roasted sweet potatoes. Many professionals said that if you want to look for the healthy superfoods for your health, you should not ignore pistachios because of many health benefits. Eating pistachios can help you to lower cholesterol and maintain the healthy weight. The possible reason may be that fiber in pistachios can make you feel full longer; therefore, it will let you eat fewer calories later during the day. Many people who start eating pistachios for 12 weeks find the significant result in weight loss. However, although most of fat containing in pistachios is unsaturated type which may not result in belly weight, pistachios still have high calories. Therefore, you should consume pistachios in moderation. It is recommended choosing unsalted pistachios in order to minimize the salt intake.
33. Acorn Squash
Acorn squash should also be in a list of foods high in fiber. Beyond fiber, acorn squash also provides much beta-carotene, the antioxidant which can be changed into vitamin A in your body. Beta-carotene will help you to boost your immune system. Other health benefits of acorn squash may include preventing some certain cancer, protecting your skin, improving vision, strengthening your bone, keeping you hydrating, reducing your blood pressure, controlling your cholesterol and blood sugar level, boosting circulation and improving digestion.
The scientific name of acorn squash is Cucurbitapepo. Moreover, people also often call acorn squash as Des Moines Squash or pepper squash. The reason why acorn squash has many health benefits may be that it contains a diverse range of nutrients. For example, acorn squash has more fiber than vegetables and fruits. Eating acorn squash daily will not result in health problem because this food is low in cholesterol, saturated fat and sodium. Acorn squash also have the great source of minerals and vitamins such as magnesium, potassium, iron, manganese, phosphorous, copper and calcium. Roasted acorn squash can be added into quinoa or chili salad. Moreover, you can start your meal with the pureed acorn squash soup. This soup will make you feel full and eat less calories later. As the result, it will prevent you from gaining weight.
Artichoke should be included in a list of foods high in fiber. Beyond fiber, it also has the great source of vitamin K, vitamin C, and folate. Therefore, it is time for you to start eating artichoke for many health benefits. Artichoke is well-known as versatile ingredient which can help you to treat and prevent many diseases and problems.
Many people consider artichoke as a vegetable; however, actually it is one unusual type of thistle. People eat artichoke because of many health benefits such as preventing cancer, lowering cholesterol, boosting your immune system, protecting your body from heart attack, diabetes, artherosclerosis and stroke. Moreover, consuming artichoke also helps you to detoxify your body and your kidney.
It is also considered as the effective home remedy that treats many digestive issues such as constipation, indigestion, diarrhea, and irritable bowel. Artichoke remedy also helps you to reduce your blood pressure and stimulate urination. The scientific name for artichoke is Cynaracardunculus. Artichoke is available in the Middle East, Europe, and the America while it is rare in the Asia. The reason why artichoke has many health benefits may be that it contains a variety of vitamins, and minerals such as vitamin C, thiamin, riboflavin, niacin, vitamin B-6, B-12, D, K, A, and vitamin E. Minerals in artichoke include potassium, calcium, zinc, iron, sodium, phosphorous, and manganese. You can try artichoke in salads, cheese, grilled cheese and pizza.
If you ask for a list of best foods high in fiber, I would like to recommend parsnips for you. Parsnips are easy for you to eat because of its sweet nutty flavor. It is said that parsnips have about 60 percent more fiber than carrot. Moreover, parsnips also provide you healthy source of potassium which can help you to strengthen your muscle. Consuming parsnips in your diet will give you many health benefits. For example, parsnips will reduce the risk of developing several certain health problems such as high cholesterol level, diabetes, depression, birth defects in infants. Moreover, the diet including parsnips will improve the digestion, promoting proper development and growth, strengthen your immune system, protecting cardiovascular health and lowering your blood pressure.
Because of the fact that parsnips have the close relation to carrots, this food is often mistaken for carrots. You can eat parsnips directly as carrot; however, most of culinary applications require the raw parsnips to be cooked. They can be substituted for carrots but parsnips are sweeter than carrots. This characteristic makes them become valuable and delicious.
Parsnips are the favorite food of many people. In the past, they are also used as the aphrodisiac and in the herbal medicine. The possible reason may be that parsnips contain the great source of nutrients that play the important role in human health. They also have certain key minerals which can boost your health and your immune system. It is shown that there are manganese, potassium, magnesium, zinc, iron and phosphorous in parsnip. The vitamins in parsnips include vitamin B, E, C and K. Eating parsnips will provide your body the great source of fiber and protein. It is said that parsnips will taste better if you cook them. Therefore, you should cook them and add into your soups or stews. Another way is eating roasted parsnips.
36. Sweet Potatoes
Because of low glycemic index and high fiber source, sweet potatoes should be considered as the good foods high in fiber you should not get ignore. Eating sweet potatoes will help you to feel full and prevent you from consuming too much calories later. Therefore, it helps you to fight against fat. However, you should make sure that you eat the skin of sweet potatoes. The possible reason may be that the outer layer of potatoes contains about half the fiber. There are many ways for you to cook the sweet potatoes, including roasting, baking. Moreover, the sweet potatoes are also the excellent ingredient in protein shake which help you to strengthen your muscle and overall health. You can also slide the pureed sweet potatoes into small pieces and add them into the waffle batter and pancake.
37. Frozen Peas
One of good foods high in fiber that I would like to introduce to you is frozen peas. It is proven that subzero vegetables have more benefits than green peas. Peas which are frozen in the freezer after harvest will preserve their nutritional contents such as vitamin C, vitamin K, and vitamin A. Moreover, a serving of frozen peas also provides you 4 grams of protein. It is also said that green peas are one of the most nutritious vegetables which have the great source of minerals, vitamins, phyto-nutrients and anti-oxidant.
Green peas have lower calories than cowpeas and beans. Therefore, you can consume it daily without gaining weight. 100 g of green peas only have 81 calories and no cholesterol. If you want to look for the foods high in fiber, you should not ignore green peas because this food has the great source of fiber, including soluble fiber and insoluble one.
Because of vitamin C in peas, it will help to improve your immune system and make your body fight against the infectious agents inflammatory harmful free radicals. Green peas also have phytosterols, specifically ß-sitosterol which plays the important role in lowering your cholesterol level in your body. Vitamin K in peas strengthens your bones and limits the risk of developing neuronal damage. Vitamin A is the necessary nutrient for skin, healthy membranes, and eye-sight. Fresh green peas are rich in flavonoids which will help your body to fight against the oral cavity and lung cancer.
You can add frozen peas in your salad, pasta, and soups. Another way is making the sauce for cooked fish by simmering a cup of frozen peas in sufficient broth for a few minutes. After that, blend the tender mixture will a little lemon juice, a few pinch of salt and ½ cup of chopped parsley in order to increase its flavor.
38. Sun-dried Tomatoes
It is said that sun-dried tomatoes have more fiber than you think. Beyond fiber, sun-dried tomatoes also have the good source of lycopene which helps you to control your blood pressure. Moreover, if you want to look for the foods which are low in sodium, sun-dried tomatoes are the good choice. In order to eat sun-dried tomatoes, you can try chopped tomatoes with grain salad, pasta, burger mix and scrambled eggs. Another way is making the sandwich spread with sun-dried tomatoes by blending the mixture of 2/3 cup oil-packed tomatoes, ¼ cup olive oil, 2 tablespoons horseradish, 3 tablespoons water, ¼ teaspoon black pepper, and 2 tablespoons red wine vinegar with the help of food processor and blender.
These are 38 superfoods in a list of best foods high in fiber I would like to introduce to you on AllRemedies. If you have any questions to ask, please raise your voice by leaving your comments bellow. I will answer as soon as I can.