List Of High Fiber Meals
Fiber is an essential nutrient in every meal. It regulates the body and digestive health.
Most studies described fiber as a carbohydrate that the body cannot digest. However, there are two types of fiber: insoluble and soluble fiber. The latter can be dissolved in water while controlling your blood sugar and reducing your cholesterol level. On the other hand, soluble fiber is a bulky nutrient that cannot be dissolved in water. It is also known to prevent constipation.
According to an article released by Michigan State University, an adult needs 22 to 34 grams of fiber every day. However, most people do not meet that requirement. There are lots of reasons at play. For one, the public has limited knowledge about foods that provide ample fiber nutrients. Apart from that, popular diet trends have gone wild online. It sparked individual misperceptions about the required fiber intake. Many individuals consume a lack of fiber-rich foods, such as nuts, seeds, and vegetables.
Do you want to increase your fiber intake yet do not know where to start? Below are high fiber meals you may consider.
Top 5 Foods That Are Rich In Fiber
Since fiber does not easily break down into sugar molecules, it keeps your hunger away longer than usual. If you want to lose weight, eating high fiber meals can help you achieve weight loss.
High Fiber Meals Ingredient #1: Broccoli
Broccoli is a cruciferous vegetable that is high in fiber. For the record, raw broccoli can supply you with 2.5% of fiber nutrients. This amount can already support and balance the healthy bacteria in your gut. Besides, it also contains numerous minerals like iron, protein, magnesium, potassium, and selenium.
Additionally, it provides an adequate amount of vitamin A, B, C, E, including folic acid. Research has shown that broccoli is better consumed raw than cooked. Amp up your recipe and achieve a high fiber meal by adding broccoli. It is also beneficial to prevent cancer, protect your heart and brain health, fight inflammation, and decrease various signs of aging.
High Fiber Meals Ingredient #2: Berries
This popular superfood does not only serve as a source of antioxidants, but it is also a good source of fiber. For the record, a cup of blueberries can provide 4 grams of fiber. This fruit is also versatile. You can consume it raw or combine it with other highly nutritious superfoods to drink. It is also helpful for weight loss because it has low calories, plus zero cholesterol.
High Fiber Meals Ingredient #3: Nuts
If you love crunchy foods, nuts are a high fiber snack you can try. This superfood is also a good source of healthy fats, protein, magnesium, and vitamin E. Studies have shown that a cup of nuts can provide 9g of fiber, particularly almonds and sunflower seeds. According to the Food and Drug Administration, women should eat 28g of fiber, while men should consume 38g. Nuts can help you achieve this requirement.
High Fiber Meals Ingredient #4: Beans
Beans are well-known ingredients for a high fiber meal like soup, chills, and salad. For the record, a steamed soybean, popularly known in Japan as Edamame, can supply you 9g of fiber. Beans are a good source of fermentable fiber, which helps healthy gut bacteria. They are also rich in iron, protein, and magnesium necessary for regulating muscles, nerve function, and blood sugar.
High Fiber Meals Ingredient #5: Whole Grains
Whole wheat grains and pasta, oats, and brown rice have fibrous content. You can include this as part of your high-fiber breakfast. Just keep in mind when you start grocery shopping, whole grains should be the first ingredient present in a food package. This way, you can discern that the product is made with 100% real-whole grains.
Best Time To Consume Fiber
When it comes to eating fiber, the best time for consumption is any time. It is advisable to spread your fiber intake throughout the day evenly. To track that, nutritionists suggest having 5 to 7 grams of fiber for breakfast, lunch, and dinner. Additionally, 3-5 grams of fiber for each snack.
In your pursuit of getting an adequate amount of fiber, it is also essential to sustain other nutritional requirements. Thus, aside from aiming for a fiber-filled meal alone, you should prioritize eating a balanced meal too. Of course, whatever diet course you take, do not forget liquids, preferably water.
Start Your Fibrous Journey
Getting enough dietary fiber each day can impact your health inside out. It is also one reason why experts highly recommend plant-based foods. Plant-based foods do not only sustain your nutritional requirements but also improve your lifestyle. Similarly, acquiring your daily fiber requirement can provide countless benefits, such that it reduces your blood sugar level and risk for colorectal cancer.
But as always, an excess of something can be harmful as well. Some potential harmful effects of too much fiber include bloating, gas, and constipation. This side effect usually occurs when a person consumes more than 70 grams of fiber a day. However, you can counter the discomfort by drinking plenty of fluids and adding physical activities to your daily routine.
Indeed, eating high fiber meals can offer countless advantages. Now that you have gotten the necessary information to guide you as you aspire for a lifestyle change, it is also time to encourage people around you to do the same. Pass the knowledge and inspire someone to be healthier today!