Fiber-rich foods

The fibers play an important role in nutrition. Usually, a daily intake of about 25 to 30 grams is recommended (although the recommendation varies according to age and gender). However, many people consume too little fiber. Today we will review some of the most high-fiber foods so you can improve your diet.

Benefits of fiber

The main advantage of dietary fiber is that it helps regulate intestinal transit, the level of blood glucose and cholesterol. It also prevents weight gain, cardiovascular disease, type II diabetes and colon cancer.

For these reasons, it is important to include more fiber to your daily diet, but if your current diet was low in fiber, you need to add fiber gradually so as not to cause some imbalances in your digestive system (constipation, abdominal cramps, and other complaints).

Foods those are high in fiber

Usually, you’ll find fiber in legumes, fruits, and vegetables, some grains, grain products … But if you want some concrete examples of high-fiber foods, here’s a small selection (not exhaustive):

Oats: Oats contain about 10 grams of fiber per 100 grams of food. In the case of oat bran, that amount up to 15 grams. For this reason, it is a food that is integrated into many diets like Dukan.

Dry almonds: They come to have about 13 grams of fiber per 100-gram serving. Not a bad idea to incorporate them into your diet, especially those sold without salt.

Red beans: In legumes, red beans are one that contains more fiber (7 grams per 100 grams of cooked beans). But there are also white bean fibers (6 grams per 100).

Prunes: Some nuts and raisins contain a lot of fiber. Prunes are known to help the intestinal transit, mainly because they contain sorbitol, but also because it has 7 grams of fiber per 100.

Lentils: Another legume, very common in traditional Spanish cuisine. They contain somewhat fewer fiber beans, but still have 4 grams a serving of 100 grams of cooked lentils.

Raspberries: It is a seasonal product, so it is not always easy to get them, but be aware that raspberries come to have almost 5 grams of fiber per 100.

Artichoke: It is a peculiar vegetable, but can be prepared in many ways, and contains about 5 grams of fiber per 100.

Read the nutrition information for each product

Perhaps the easiest way to add fiber to your daily diet is to eat cereals that are high in fiber. But to make sure you’re eating, you should look carefully the nutrition label. I can tell you from experience I have seen that put cereal packets (containing fiber), with far less fiber than other packages that do not put anything.

This recommendation to read the information tables is valid forever, not just with fiber. There are products that put you not have added sugars, and only minimally contain an amount less than the usual product. Others insist that they have no fat and are high in sugar, or vice versa. Just reading and comparing can get a complete picture of what you are actually eating and whether it is good for your health.