Welcome back, beloved viewers!
It’s easy to lose track of how much fiber we’ve been eating.
The scary part is that fiber is essential.
Fiber helps to clean your digestive system and absorb nutrients.
Not getting enough will increase your risk of heart disease, an epidemic that is only growing.
While there are plenty of bad, fiber-rich snacks you can eat, let’s focus on the healthy ones.
Today, we’ll be discussing the healthiest high-fiber foods.
From blackberries, to pistachios, to broccoli, we’re talking all that AND more…
Broccoli
Let’s get this one out of the way.
Many of us still consider broccoli an arch nemesis.
But when it comes to the fiber department, it’s hard to find something healthier.
Were you aware that the average adult is recommended around 21 - 38 grams of fiber per day?
If you are a female under 50, experts suggest 21 - 25 grams.
If you are a male under 50, then 30 - 38 is fine.
Eating one single cup of chopped broccoli provides 2.4 grams of dietary fiber.
That’s just around 9% of your daily value.
If you are a broccoli junkie like myself, just a single cup won’t suffice.
You could be eating just over 4 grams of fiber from your daily helping of broccoli.
Not too shabby.
On top of it being a terrific source of fiber, broccoli carries plenty of other great nutrients.
That same single cup contains about 135% of your daily Vitamin C value.
Not to mention plenty of potassium, Vitamin A, and Vitamin B-6.
So the next time you’re over at a friend’s house and broccoli is served with dinner,
try not to cringe and instead think about all of its fantastic benefits.
Asparagus
We’re just rolling out all the fun ones aren’t we?
Like broccoli, asparagus isn’t appreciated by all.
Let’s just say it’s not found on the “cravings” list next to chocolate and chips.
But asparagus is a fiber-rich food that you need to consider.
Especially if you’re low on your intake.
Just a single cup of asparagus is equal to about 3 grams of fiber.
But make sure you are eating it raw.
I know a lot of you are saying to yourselves,
“If I’m going to be forced to eat asparagus, I’m going to eat it cooked.
Well raw asparagus is rich in fiber and low on carbohydrates.
Asparagus’ concentration of folate makes it a wise food choice among
pregnant women as it is vital in the development of the fetus.
I know there’s a stigma surrounding asparagus due
to the whole “smelly urine” thing, but you have to let that go and try some.
It’s one of the healthiest food choices you can make.
Eggplant
I get it, none of these foods we’ve listed so far are cherished by your taste buds.
But be honest, how many of you can honestly say you’ve tried eggplant?
It’s about time you did.
Especially with all of the fiber.
Just a single cup of raw eggplant contains 3 grams of fiber.
This vegetable carries with it a ton of amazing benefits.
It’s concentration of antioxidants defend your body from unwanted agents.
So while the fiber goes to work cleansing your digestive system,
the antioxidants protect your cells from free radicals.
Eggplant can also benefit your body by keeping your blood sugar level at bay,
and potentially prevent cancer from growing.
So try some eggplant the next time it’s offered to you.
I don’t know anyone who gives out eggplant on the regular, but you’ll find one.
Cauliflower
“Phew, another vegetable.
How can we ever repay you?”
By hearing me speak about cauliflower’s great fiber benefits.
If you’re trying to lose weight, there are few better choices than cauliflower.
It is packed with fiber and low in calories.
A cup of chopped cauliflower is worth around 2.1 grams of fiber.
With that, you also receive an adequate amount of potassium and Vitamin C.
Cauliflower also contains something known as choline,
which is very important for your brain as well as metabolism.
Your body can’t do much better than cauliflower.
Pistachios
Pistachios are insanely healthy.
You’ve had to have dipped your hand into a can at some point while watching a baseball game.
People caught on to the greatness of Pistachios pretty early on.
Try 6000 BC!
Of course their version of baseball was just two guys
hitting each other over the head with clubs...
but any public event is made better with snacks.
Especially healthy snacks!
Pistachio nuts pack a heck of a lot of delicious nutrients.
For one thing, a single ounce has around 3 grams of fiber for you.
On top of that, they offer around 30 different minerals and vitamins.
These include calcium, iron and magnesium.
A cup of pistachios carries around 104% of your daily value of Vitamin B-6.
Due to these contents, research has suggested that regular consumption
of pistachios helps to reduce your calorie intake.
So if you haven’t tried pistachios, do so immediately.
If you have, then keep munching.
Before we continue, are you concerned about your overall health?
Perhaps you should check out our recent clip on Signs Your Body is Retaining Too Much Water.
Also, if you’re looking for a little pick-me-up in your love life,
click on our clip discussing What Makes Each Zodiac Sign Attractive.
Now back to our list of the healthiest high-fiber foods for you.
Almonds
This is another fantastic nut that you’ve no doubt tried once or twice.
Almonds are among the most commonly eaten nuts for a reason.
A single ounce serving of almonds offers 4 whole grams of fiber.
This will assist you on your weight loss journey,
as the fiber will make you feel full for a longer period of time.
Studies show that they provide post-ingestive metabolic benefits
that make it difficult for a person to gain weight.
While it’s fiber content is surely enough to lure you in, you can’t forget about all the manganese,
magnesium and Vitamin E that comes along with it.
So if you’re searching for something simple that is both healthy and delicious,
almonds are one of your best choices.
Strawberries
Aren’t you relieved that we’re finally getting into the good stuff.
Strawberries are among the most popular berries in existence.
Pretty much everyone of your favourite candies has a strawberry-flavoured option.
But not enough of us appreciate strawberries for their fiber benefits.
A single cup of sliced strawberries contains around 3.3 grams of fiber.
That’s 13% of your daily value.
Strawberries are relatively low on carbs,
with this same cup providing only 4% of your 24-hour intake.
They are fun to eat, as well as nutritious.
The amount of Vitamin C you will consume is enough to blow your mind.
Just a single cup amounts to 162%.
If you happen to be an old soul who goes strawberry picking each summer,
remember these fantastic nutrients.
Blackberries
Blackberries are a goldmine for nutrients.
It’s fiber intake is one of its most appealing health benefits among many.
Get this…
Did you know a single cup of blackberries contains over 7 grams!
A steady diet of these babies will no doubt promote a reduction in cholesterol.
Blackberries assist your body in the fat burning process.
A study from 2018 focused on 27 obese males.
The men were made to eat 600 grams of blackberry each day for one week.
By the end of the week, they found that the
blackberries were increasing fat oxidation and insulin sensitivity.
Along with blackberry’s heavy fiber content comes a massive amount of antioxidants.
They are also a friend to your teeth.
One study from 2013 showed that several of the properties found in
blackberries fight against bacteria in your mouth.
Your dentist will be thrilled.
Coconut Meat
Wait, you’ve never heard of coconut meat before?
It’s not as wild as you think.
Let’s back up a quick second.
Coconut meat is the white interior inside the coconut.
You often find it sprinkled or mixed into snacks and desserts.
A single ounce carries around 5 grams of fiber.
If you eat it unsweetened that is.
If you have some for a snack, it will increase the feeling of fullness in
your body, discouraging you from eating more food.
It can also promote a healthy digestive system.
A study from 2015 that focused on 8 adults,
showed that eating 1.8 grams of coconut meat everyday caused the subjects to lose weight.
The extract from coconut meat has proven to be a successful combatant against Alzheimer’s disease.
It provides an alternative to glucose which
can enhance the brain function of those suffering from the disease.
Do you enjoy foods that are high in fiber?
Did you find this video helpful?
Let us know in the comments below.
We’d love to hear from you.