Know 5 High-Fiber Foods You Should Include in Your Diet
Fiber-rich foods are key! If you struggle to get enough in your diet, make sure that healthy choices with high fiber content are a priority. For example, Almonds, Cashew Nuts, including dietary fiber and soluble fiber. In this article I'll introduce 5 high-fiber foods that you should include in your diet for nutritional balance...'
Fiber is necessary for a Healthy Life
The average person Needs 25 to 38 grams of fiber a day, But most people only get about 15 grams. High-fiber food varieties are a significant piece of a sound eating routine. They can help you lose weight, lower your cholesterol and blood sugar levels, and improve your digestive health
Most high-fiber foods contain both types of fiber. Good sources of soluble fiber include oats, barley, whole wheat, wheat cereals, bran flakes, beans, peas, and Dry Fruits such as almonds, pistachios.
5 High-Fiber Foods: Almonds, Pistachios, Turkish Apricots, Black Raisins & Blueberry
It is widely known that a high-fiber diet is important for good health, but many people are not aware of the specific high-fiber foods that they should include in their diet. Here are 5 high-fiber foods that you should make sure to include in your diet:
Almonds: Almonds are a great source of fiber, as well as protein and healthy fats. Just 1 ounce of almonds (about 23 nuts) contains 3.5 grams of fiber.
Pistachios: Pistachios are another excellent source of fiber, with just 1 ounce (about 49 nuts) providing 3 grams of fiber. Pistachios are also a good source of protein and healthy fats.
Turkish apricots: Dried Turkish apricots are a delicious and nutritious way to add fiber to your diet. Just 1 ounce of Turkish apricots contains 2 grams of fiber. Turkish apricots are also a good source of vitamin A and potassium.
Black raisins: Black raisins are a sweet and healthy way to get more fiber in your diet. Just 1 ounce of black raisins contains 2 grams of fiber. Black raisins are also a good source of iron and potassium.
Blueberries: Blueberries are not only delicious, but they're also packed with nutrients, including fiber. Just 1 cup of blueberries provides 4 grams of fiber. Blueberries are also a good source of antioxidants and vitamins C
Diets low in fiber have been shown to increase the risk for stroke and heart attack
- Diets low in fiber have been shown to increase the risk for stroke and heart attack. A study of over 1,000 men and women found that those who ate the least amount of fiber had a 32% higher risk of stroke and a 29% higher risk of heart attack than those who ate the most fiber. Fiber is important for keeping our arteries clear and preventing the build-up of plaque that can lead to strokes and heart attacks. The best way to get enough fiber is to eat a variety of high-fiber foods like fruits, vegetables, whole grains, and beans.
- In a large study of over 44,000 women, those who ate the most fiber had a 22% lower risk of stroke than those who ate the least amount of fiber. Fiber may help protect against stroke by reducing inflammation and improving the health of our blood vessels.
- A large study of over 380,000 people found that those who ate the most fiber had a 16% lower risk of heart disease than those who ate the least amount of fiber. Fiber may help protect against heart disease by reducing inflammation and improving the health of our blood vessels.
Fiber rich diet includes : prunes (dried plums), figs, prunes and dates, nuts
- Prunes (dried plums): Prunes are a great source of dietary fiber. Just one prune has 3 grams of fiber. That's 12% of the recommended daily amount for women and 8% for men. What's more, prunes are a good source of other nutrients like potassium and vitamin K.
- Figs: Like prunes, figs are also a good source of dietary fiber. One small fig has about 1 gram of fiber which is 4% of the recommended daily amount for women and 3% for men. Figs are also a good source of other nutrients like magnesium and calcium.
- Prunes and dates: These two fruits are often used interchangeably but they're actually quite different. Prunes are dried plums while dates are fresh fruit from the date palm tree. Both fruits are excellent sources of dietary fiber with just one date providing 3 grams or 11% of the recommended daily amount for women and 7% for men.
- Nuts: Nuts are another great source of dietary fiber with just one ounce (28 grams) providing 3 grams or 11% of the recommended daily amount for women and 7% for men. In addition to being a good source of fiber, nuts are also a good source of protein, healthy fats, vitamins, and minerals
A high-fiber diet offers many health benefits, including weight loss and improved digestive health. If you're looking to increase your fiber intake, be sure to include these five foods in your diet. With their high fiber content and other nutritional benefits, they'll help you reach your daily fiber goals and improve your overall health. Thanks for reading!