Nutrition: Top 10 Most Fiber-Rich Foods
Incorporate these ten most fiber-rich foods to improve your digestion, lose weight even more quickly and maintain a healthy weight.
The health benefits of the richest fiber foods
High fiber foods help regulate blood cholesterol levels. According to Heidi Bates, a registered dietitian at Tri-Nutrition Consulting in Sherwood Park, Alberta, fiber has a significant impact on our health. “In our bodies, the fibers act like a sponge: they absorb the elements that drag into our digestive tract and help to make them disappear,” she says. This is why they are supposed to fight bad cholesterol. By clinging to individual components of cholesterol, they help to reduce the rate.
Because fiber is mainly derived from plants, a diet rich in it tends to provide an abundance of vitamins and minerals, while being low in calories, fat, sugar, and salt. According to Heidi Bates, this is quite the type of diet that a dietitian would recommend. As such, Health Canada recommends consuming 25 to 30 grams of fiber per day.
Discover the list of the ten most fiber-rich foods.
1. The peas
The world’s oldest pea has been around 3000 years old and was discovered on the border of Thailand and Burma. However, this legume is suspected of originating in the Middle East and Ethiopia. This may seem obvious (although we live in an era when frozen foods are available), but peas grow in a pod resembling that of snow peas, thicker; They must be dissected to reach the rich treasures hidden inside. Frozen peas are on the market all year round and fresh local peas, only during the summer season.
How to eat them: The freshly shelled garden peas are a supreme pleasure for the palate. They can be eaten raw, mixed with salads or cooked very lightly. Frozen peas can be added to your favorite stew or in a pasta sauce.
Fiber content: 5.6 grams per half cup of fresh peas.
The potatoes may be of all colors, red, white, golden and purple, they all overflow with potassium, vitamin C, folic acid, and fiber. Originally from South America, the potato supposedly took the time to become familiar in the North American colonies because the Europeans were suspicious of it. Nowadays, they are eaten all over the world (someone wants fries?). Local potatoes can be stored during the winter. For those who avoid “white” foods, including potatoes, sweet potato is an alternative to high fiber content.
How to eat them: Boiled, mashed, fried, steamed or grilled, potatoes are very versatile, but unlike many other vegetables in your kitchen, you have to cook them.
Fiber content: 3.8 grams per medium baked potato with skin, 2.8 grams per half cup of sweet potato boiled.
3. Brussels sprouts
It may be years since you did not eat the nemesis of your childhood, boiled Brussels sprouts. Harvested in the fall, it is not popular among those attending the schoolyard. As an adult, you can nevertheless better appreciate the sweet-bitter flavors of this vegetable that resembles a tiny cabbage. It is said that his name comes from the fact that he was seen in the markets of Brussels as early as the 1200s. It is now grown throughout North America, Europe, and Australia. Local varieties of this root vegetable can maintain their freshness almost year-round, provided they be kept in a cool place.
How to eat them: Forget boiled Brussels sprouts. Enjoy them roasted or steamed. By cutting an “X” at the base of each cabbage, it will cook to the heart.
Fiber content: 3 grams per half cup of cooked Brussels sprouts.
4. The Parsnips
The parsnips are white or cream color. They have a small hazelnut flavor and, like carrots, they can be steamed, braised, roasted, stir-fried, boiled or prepared in cream. They are also rich in vitamin C, potassium, and folic acid. In the Middle Ages, they were highly valued during Lent, being rich in soluble fiber. “Soluble fiber, as found in vegetables and fruits, is important because of their ability to regulate blood sugar levels. Moreover, they induce a feeling of fullness that avoids us overeating, “says Heidi Bates.
How to eat them: Served raw, the parsnips have a bitter flavor that will probably not please most people; Braised, roasted or steamed, they are delicious.
Fiber content: 2.7 grams per half cup.
The growing season of this dark green vegetable, originating in Persia, extends from spring to autumn. As a parent, I am surprised at the number of dishes in which I can slip cooked spinach to add nutrients and fiber, such as lasagna, burgers and even chocolate squares.
“It is because they can hold water that high-fiber foods give us that sense of satiety for extended periods of time,” says Bates. Because they slowly digest, foods rich in fiber release nutrients that gradually infiltrate our blood. This prevents fluctuations in blood sugar levels that can interfere with our energy level and cause cravings that are difficult to resist.
How to eat them: Spinach babies are excellent in a salad, and can also be cooked or faded. Large spinach leaves should be rinsed several times to remove the sand from which they are covered. Are also delicious steamed, boiled or lightly sautéed.
Fiber content: 2.3 grams per half cup cooked spinach.
6. Fruit and vegetable smoothies with wheat or oat bran
With its creamy accents of a milkshake, most of us love a good smoothie, but we find excuses for not making it at home. Still, these drinks are a great way to add fiber-laden ingredients to your diet, and you only need a blender. Smoothies are a tasty, convenient, and healthy way to start the day. Add your ingredients to the blender the day before and store in the refrigerator. The next morning, you just have to mix it for a few seconds and lunch is served, “she said. You can also add 1 to 2 tablespoons of wheat or oat bran to your beverage to increase fiber content, according to Natasha Turner Naturopath.
7. Full bread
Some of us quickly leave the house in the morning without eating anything. If it feels like you, take foods high in fiber to work. The day before, dry milk into a container and sprinkle with cereal and dried fruit. There is a breakfast easy to eat while browsing through your emails in the morning. You can also pack an integral bread that can be grilled at the office, and top it with peanut butter.
8. Whole grain foods
Do you crave carbs more than any other type of food? You can increase your intake of fiber and whole grains by avoiding white bread. Say no to white bread, white rice, white pasta and even white potatoes. These foods tend to be more elaborate, and lower in fiber and healthy nutrients than whole grains. Instead, add sweet potatoes to your diet. Stir in whole grain bread, whole-wheat pasta, and wild rice. If you like basmati rice, try it with whole wheat. Why not also try the whole wheat couscous. It is not everyone who loves the unusual flavors and textures of whole grain foods, but there are ways to ease the transition.
9. Fresh Fruits and Vegetables
Leave the bags of chips and chocolate pallets on the shelf and make an effort to buy your favorite fruits and vegetables. Put them in a bowl on your desk or on your coffee table to eat them as a snack. Do you hate to cut fruit? Opt for those who are already cut. Even if they are more expensive, they are a better alternative to sweet snacks or pastries. Fruits and vegetables contain fiber. Try to replace your morning juice with a piece of fresh fruit, equivalent to three grams of fiber. Some of us get to consume more raw vegetables than others. If you like them, add them when preparing meals. For more fiber, add mixed vegetables to your soups, sauces, and simmer.
10. Beans, lentils, and chickpeas
Beans are nutritious, easy to cook (dry or canned), and are a healthy and inexpensive way to improve their diet. Beans, lentils, and chickpeas are filled with fiber and protein. Why not add some to a grilled chicken or a salmon salad? You can also cook a chili-based meat with several red beans, and also opt for a lentil soup, a healthy meal both rich in fiber and tasty.