In a protein-obsessed world, opt for fiber! We did not invent this from our own minds, but it is the words of experts and statistics that reveal that almost 95% of people lack fiber in their diet. "Fiber is a superfood," says doctor Emily Leeming.
Why is fiber important for our health?
Fiber affects a lower risk of many diseases, from those of the heart, type II diabetes and cancer. They simultaneously slow the release of energy into the bloodstream, keeping blood sugar levels stable so you feel full and energized for longer.
How to incorporate fiber into your day?
You don't need to eat salads at every meal to get the recommended 30 grams of fiber per day. Instead, be smarter by adding foods that contain more of them, such as fruits, vegetables, whole grains, beans, nuts, etc.
The seven foods rich in fiber:
- Prebiotic fibers
"Certain types of fiber feed the good gut bacteria, and these are called prebiotic fibers," says Leeming. These are found in foods such as garlic, onions, leeks, asparagus and beans.
- Rye bread
Most of us can't imagine a life without bread, and frankly, it's delicious. But choose rye bread, as just one slice contains six grams of fiber, which keeps you full and energized throughout the day.
- Black beans
"Black beans have a lot of fiber and are one of the most powerful sources of polyphenols, a group of antioxidants that also feed your gut bacteria," explains the doctor. A cup a day is said to promote good gut health and reduce inflammation.
- Raspberries
Raspberries are not only delicious, but they are also rich in fiber, thanks to the seeds they contain. In addition, they are rich in antioxidants and vitamin C and low in sugar. Strawberries, blueberries and blackberries are also great fiber-rich options.
- Whole grains
Cereals such as barley or quinoa are fantastic for helping to increase the amount of fiber the body needs. Super filling, whole grains work extremely well in place of traditional carbs like rice or pasta.
-Avocado
Avocados contain more fiber than most fruits and vegetables and are a good source of healthy fats, both of which support your overall health.
- Chia seeds
100 grams of Chia seeds have 34 grams of fiber and adding them to different dishes or cooking simultaneously increases the total level of fiber you need.
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Source: Vogue
