Fiber is an important element in your diet even though it is not always a priority at the supermarket. Food in this group includes green leafy vegetables such as kale, lettuce and spinach. Other popular foods high in fiber include spaghetti, raspberries, bananas, apples, oranges, strawberries, almonds and raisins.
Fiber in your diet helps your digestive system and lowers the risk of heart disease, obesity and diabetes.
The recommended daily intake of fiber for adults ranges from 21 to 38 grams per day. Below are foods that are high in Fiber, but are often overlooked
A fresh or dried fig provides about 6 grams of fiber and can help prevent breast cancer, due to anti-oxidants. Figs contain magnesium, potassium and calcium. They can be prepared in jam and cookies. Figs are one of the oldest known fruits to civilization and are part of the healthy Mediterranean diet.
A wide variety of beans, such as green beans, kidney beans and lentils, are high in fiber. Beans also contain Vitamin B, protein, calcium, iron and are good for your heart. A half cup of kidney beans contains nearly 10 grams of fiber. Other types of beans high in fiber include roasted soybeans, navy beans and white beans.
Not only is barley high in fiber, it contains selenium, which lowers the risk of cancer and improves your intestines. Barley helps energize friendly bacteria in the large intestine, producing a fatty acid that helps protect the colon. One cup of cooked barley contains about 6 grams of fiber.
A pear is a unique fruit because it can be mixed with both fruits and vegetables in a salad. For maximum nutrition, it’s important to eat the fiber-rich skin as well. The average pear contains 5.5 grams of fiber.
Low in calories, eggplant is rich in fiber as well as potassium, magnesium and important vitamins. One cup of cooked eggplant can provide up to 2 grams of fiber. Since eggplant is digested slowly, it helps people feel full for a longer period of time, making it helpful for individuals looking to lose weight.
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