Fiber is one of the most under-consumed nutrients out there. We might not realize it, but fiber is essential for a balanced diet – and it even plays a part when it comes to maintaining a healthy weight, as well as keeping energy levels up. What’s more, it keeps you full for longer periods of time, and as a result, reduces unhealthy cravings, so you feel less compelled to binge on junk food or snacks.
If you’ve been having trouble doing number 2 in the toilet, or are constantly hungry, it could mean that you aren’t consuming enough fiber! So make it a point to get your essential fiber fix by munching on these 7 Fiber Rich Foods:
1) Chia seeds
Never underestimate the power of chia seeds. Despite being tiny in size, chia seeds pack a great deal of fiber – and also play a role in melting away fat! Due to their high fiber content, chia seeds are able to absorb as much as 12 times their weight in water, as they become gel-like and expand once in your stomach. That means the absorption of food gets slowed down and as a result, increases your feelings of fullness and enables you to consume fewer calories.
Although avocado is famous for being a source of healthy fat, it’s also a fantastic source of fiber – from just one serving, you’ll get 8% of your daily value (DV) of fiber! Apart from that, you’ll feel full for extended periods of time, while reducing your risk of heart disease and keeping your cholesterol levels down. So the next time you feel like munching on a snack, why not reach out for this rich and creamy superfruit?
Apart from chia seeds, quinoa is another seed to look out for when it comes to getting your fiber fix. Also, it is gluten-free and easy to digest, hence making it a popular superfood. Psst! Quinoa also contains phytonutrients that have antioxidants and anti-inflammatory properties, hence, lowering your risk of getting diabetes. Besides that, you can expect to consume other nutrients such as potassium, magnesium, and iron, among others, whenever you munch on quinoa.
You probably enjoy coconuts – be it in original form or juice – whenever you’re on beach vacations. Well, it doesn’t have to only be a holiday treat! This is because coconut is a great way to add fiber to your diet. If you’re not a fan of the fruit, then why not consider coconut oil? Besides being easy to digest, it also keeps your energy levels up while boosting your metabolism.
Besides being a tasty topping on yogurt or oatmeal, raspberries also boost your fiber consumption! Did you know that raspberries contain twice the amount of fiber in blueberries? Apart from that, raspberries are also rich in antioxidants, which play a part in reducing the oxidative stress that comes with high-intensity workouts. So the next time you put yourself through an intense gym session, you know what to munch on after!
Besides raspberries, artichokes are also rich in antioxidants and fiber! In fact, this veggie packs more fiber per serving than other veggies – with 10.3 grams of fiber per serving. And the best part? It’s low in calories and also contains essential nutrients such as vitamins A, B, C, E, K, potassium, calcium, and magnesium.
Also known as garbanzo beans, chickpeas contain loads of protein, minerals, vitamins – and yes – fiber! In just one cup serving, you can get 12.5 grams of fiber, along with essential nutrients. Thanks to their high fiber content, your digestion will improve, and toxins will be removed more effectively. Whether tossed in your salad or in the form of hummus, we believe there are many ways to enjoy chickpeas and get your fiber fix.
There’s no doubt that fiber will benefit your body in various ways, so why not make it a point to include these fiber-rich foods in your diet?