A list of healthy foods rich in fibre.
Dietary fiber also known as roughage comes from plant based foods and is very important
for human health
Fiber helps to keep blood sugars stable, feeds friendly bacteria and supports a healthy digestive
system.
It is recommended to consume 25-30g of fiber per day from healthy food sources.
In today's video we will explore a list of the best 15 foods rich in fiber, and explain
some of its benefits.
1. Chia Seeds Chia seeds are one of the best natural sources
of fiber, and are also rich in plant protein. These are known as "Warriors Food" in Central
America and are rich in soluble fiber and mucilaginous fiber. 2 tablespoons of chia
seeds contains 12g of fiber.
2. Avocados Avocados are one of nature's healthiest super
foods and are a great source of soluble and insoluble fiber. Soluble fiber helps to feed
the friendly bacteria in your intestines, whilst insoluble fiber adds bulk to stools.
This contains 10.1g of fiber per cup of chopped avocado.
3. Raspberries Berries are the healthiest fruits to consume
because their high fiber content helps you to digest the sugars within them. They are
also a great source of manganese for healthy bones and skin. 1 cup of raspberries contains
8g of fiber.
4. Asparagus Eating lightly steamed asparagus is excellent
for supporting digestive health. These are particularly high in insoluble fiber which
feeds friendly bacteria. 1 cup of asparagus contains 2.8g of dietary fiber.
5. Coconut Coconut Flakes Coconut has a low glycaemic index and is another
wonderful source of fiber. We highly recommend baking with coconut flour or flakes as this
contains 7.2g of fiber per cup. It is also rich in manganese, folate, selenium and omega
3 fatty acids.
6. Flax Seeds Flax seeds are excellent If you are suffering
with constipation and are a great source of fiber, antioxidants and ALA. One tablespoon
of these contains 2.8g of fiber, including both soluble and insoluble varieties.
7. Psyllium Husk This is a type of fiber made from the husks
of the Plantago ovata plant seeds. This is well known as a natural laxative and is sometimes
used to flush out intestinal parasites. It is a powerful pre-biotic helping to feed the
friendly bacteria in the digestive system. 1 teaspoon of psyllium husk contains around
3g of dietary fiber.
8. Quinoa These fine grains are rich in iron, magnesium,
vitamin B6 and potassium. They are also rich in fiber containing 5.2 g in one cup of cooked
quinoa. This is commonly used for vegan and vegetarian recipes and is also gluten free,
and very easy to digest.
9. Cacao Powder Raw cacao powder is mostly well known for
its use in chocolate recipes. 2 tablespoons of this contains 4g of dietary fiber and a
range of healthy fats. This is well known for boosting the mood, improving blood flow
and lowering inflammation in the body.
10. Macadamia Nuts These healthy nuts contain 12g of fiber per
cup and are an excellent source of trace minerals and electrolytes. These are useful for boosting
energy levels, improving digestion and supporting healthy bacteria in the intestinal tract.
11. Romaine Lettuce Although this is not the most nutrient dense
salad, romaine lettuce is one of the best sources of soluble fibre. Soluble fibre absorbs
water to help stools to move through the digestive tract, so you may need to drink more water
after eating a salad. 1 cup of shredded romaine contains 1g of fibre, and is very light and
easy to eat.
12. Artichoke 1 medium sized artichoke contains an incredible
10.3g of fiber, making this a fibre powerhouse. This is rich in prebiotic fiber, which helps
friendly bacteria to grow in the gut. This supports a healthy immune system, brain health,
blood sugar support, skin health and much more.
13. Pecans Pecan nuts are one of the richest nut sources
of fiber and is very easy to digest. 1 cup of pecan halves contains 10g of fiber. These
are rich in Vitamin E, which is a potent antioxidant that helps to fight the effects of aging,
especially to the skin and eyes.
14. Blackberries Similar to raspberries, blackberries contain
7.6g of fibre per cup, and are loaded with antioxidants called anthocyanins. These deliver
more soluble fibre than almost any other fruit and are one of the healthiest on the planet.
15. Spinach This is one of the healthier salad leaves,
being a good source of iron, copper, potassium and other minerals. 1 cup of these leaves
contains 1g of fiber. We always recommend using a fresh lemon juice salad dressing when
consuming salads to lower the risk of kidney stones.
As you can see, it is very easy to boost your daily fibre intake by introducing some of
these foods into your diet.
There are also many modern products made using Konjac flour, (Glucomannan Fiber)such as low
carb pasta.
This is one of the best sources of fibre on the planet, because it absorbs 50 times its
weight in water. Consuming this helps you to feel fuller and supports a healthy micro
biome.
Remember that eating fiber rich foods helps to keep your blood sugars under control, improve
your mood, make you digest foods more efficiently and protect your body with age.
Soluble fiber has also been shown to help lower the risk of colon cancer, by helping
to support smoother bowel movements, and improving cholesterol metabolism.
*Ryan Taylor Natural Remedies Logo* To learn more about the different types of
dietary fiber, and its unique health benefits, please select our "Fibre: Benefits for Health"
video at the end to learn more
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