When you include foods that provide fiber in your diet, you must also increase your water intake to promote proper depuration.
Daily consumption of high-fiber foods is one of the essential habits to maintain the well-being of the body. This important nutrient passes and remains intact through the digestive system, which facilitates the elimination of waste from the body.
The World Health Organization (WHO) states that each person should consume, on average, about 25 grams of fiber per day. It's not just about promoting an optimal digestive process, it's about improving hydration and preventing diabetes.
There are two types of fiber, soluble and insoluble. Their ideal proportion is three parts of insoluble fiber for each part of soluble fiber. In general, it is easy to absorb both varieties with lots of fruits, vegetables, and whole grains. But which foods are the highest in fiber? We present you in the rest of this article the 8 main ones.
Wheat Bran
The sound is the outermost layer of wheat. This is one of the most recommended fiber sources. Because each serving of 100 grams provides up to 40 grams of fiber.
In many food stores, you can buy it as a powder in small sachets. Its consumption can be facilitated by adding it in natural yogurt, milkshakes or a mixture of fruits.
Chia seeds
If the regular consumption of chia seeds is recommended, it is also thanks to its significant contribution to dietary fiber. They contain up to 35 grams per 100-gram serving. It is also a satiating and sweet food for digestion.
It is a very versatile food that can be consumed several times a day. There are those who add them to bread, milkshakes or milkshakes with vegetables.
Flax seeds
Flax seeds have become popular for their slimming properties. Although they are not really a fat-burning food, their high dietary fiber intake is ideal for those who wish to lose weight in a healthy way.
A 100-gram serving provides about 27 grams of fiber. Thus, after having consumed them, they improve the digestive process, cholesterol, and blood circulation.
Ideally, the seeds should be soaked before eating. You can add them to green smoothies, eat it with plain yogurt or lukewarm water with lemon.
Green vegetables
Green leafy vegetables are key foods in a healthy eating plan because of their interesting properties. Not only are they an important source of minerals and antioxidants, but they are also foods rich in soluble and insoluble fiber.
To get the most out of their fiber content, we recommend eating raw vegetables. You can incorporate them into salads or smoothies.
Legumes
Legumes also have many benefits for the body. Their complex carbohydrates provide a boost of energy and help maintain an active metabolism.
On the other hand, thanks to their high fiber content, between 11% and 25%, they are ideal for stimulating digestion and lowering cholesterol levels.
Among the most recommended, we find lentils, peas, and beans.
Nuts
The moderate consumption of nuts is an excellent complement to any healthy eating plan. These contain large doses of dietary fiber and fatty acids that are beneficial for cardiovascular and digestive health.
The most recommended are almonds, which are made of 12% fiber, followed by nuts containing up to 9%.
These foods can be eaten alone or with yogurt, fruit smoothies or oatmeal.
Fruits
Fruits are stapled foods in healthy diets. Not only are they an important source of vitamins and minerals, but they also provide important doses of soluble and insoluble dietary fiber.
The most recommended are:
- strawberries
- Coconut
- figs
- Apples
- Pears
- oranges
- Grapefruit
Note : It is important to note that in many fruits, the fibers are concentrated in the skin. It is therefore interesting to wash them well to eat them without peeling them.
Complete bread and pasta
Bread and pasta with whole wheat flour provide more fiber in the diet than white flour. In fact, preparations made with white flour are not recommended because their nutritional intake is minimal.
A 100-gram serving of wholemeal bread provides up to 5.6 grams of fiber. Pasta made with whole flour provides up to 3.7 grams.
Because of their carbohydrate intake, their consumption is recommended during the activity period of the body, that is to say at breakfast or lunch. To absorb the amount of fiber needed for your body, you do not need to buy supplements. Just make sure you consume the foods mentioned above, incorrect portions, several times a day.
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