Best High Fiber Foods
Tuesday, Aug 18, 2020, 7:17 pm
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1.Oatmeal
Oatmeal has 4 grams of fiber per cooked cup and also removes cholesterol from the blood. The slow cooked oats or steel cooked oats are the best for keeping blood sugar levels steady. Have it for breakfast or as a snack at night. Like it cold, make some refrigerator oatmeal. And, you can bake it in cookies, too.
2.Pears
One medium pear has 5.5 grams of fiber. It's a great way to add fiber to your diet. Take one as a snack after lunch or add them to a salad. Cook them in a pie too. They're delicious any way you slice them. Pears make a great alternative to apples, any way that you would use an apple.
3.Blackberries
With 7.6 grams of fiber per per cup, blackberries are another berry that have amazing health benefits. With antioxidants that fight cell damage by attacking free radicals in the body, the fiber is an added benefits. Throw them in yogurt, cereal, oatmeal and salad. They're great on their own, too.
4.Raspberries
Raspberries are a high fiber fruit. With 8 grams of fiber per cup, you can add them to yogurt, cereal, oatmeal, and salads. Or just eat them by the handful. Raspberries are also high in antioxidants, making them great for your body in helping your body fight disease causing free radicals.
5.Avocados
A whole avocado gives you almost 14 grams of fiber. Sure there's fat in an avocado but it's healthy fat and good for you. Great on top of a salad, in a sandwich or in homemade guacamole. Make sure the skin is black and they are slightly squishy to the touch, then they are ripe and delicious.
6.Brussels Sprouts
It's a wonder why we had to be forced to eat our brussels sprouts when we were kids. They are so sweet and delicious. You can boil them, broil them, or bake them. Glaze them or add some light butter, parmesan cheese and salt and pepper. A yummy side dish for any meal.
7.Broccoli
Broccoli provide 5.1 grams of fiber per boiled cup. That's one fifth of the daily recommended intake of fiber for women. If you an split your fiber up into every meal, it makes it easier to make sure you get enough. Try broccoli in your eggs in the morning, or for a snack with dip at lunch or before dinner.
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8.Artichokes
At 10 grams per medium artichoke, this vegetable is usually reserved for holidays, but it shouldn't be. They are easy to make. Just snip the points off the leaves, slice in half longways, sprinkle with some balsamic vinegar, salt and pepper and roast in the oven. Make a whole bunch and snack on them anytime.
9.Lima Beans
Another great legume for getting your daily fiber intake is the lima bean. Most people don't consider them because they may have hated them as kids, but lima beans are quite tasty. They can be used in salads, soups, or side dish. Eat them hot, eat them cold, but eat them.
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10.Black Beans
Black beans are rich if fiber, providing 15 grams per cooked cup. They have a smokey flavor making them a staple in most Mexican restaurant meals. When you mix black beans and corn niblets you form the perfect protein. Sprinkle some grated cheese, cilantro and black pepper, and it's a tasty lunch.
11.Lentils
A cup of cooked lentils gives women more than half their daily required fiber, and about half for men. They are a delicious legume that can be made a variety of ways, from soups to veggie patties. They are also great as a salad or when mixed with Quninoa, cold or hot.
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12.Peas
With almost 9 grams of fiber per cooked cup, peas are a great way to incorporate fiber into your diet. They also have the added benefit of omega-3's, so you get a double whammy with this delicious vegetable. It is recommended that women get about 25 grams per day, and men 35.
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