Are You Getting Enough Fiber?

Fiber is an important part of healthy digestion, but it’s also a great aid for weight management.

Fiber is filling and good for you. According to recent studies the more fiber a person consumes the less they will weigh.

If you were to compare how fast you feel full when eating wholesome fiber foods and processed foods, you might be surprised at the results. Processed foods will not fill you up like fiber and could actually cause you to consume more than you should. Many people do not consume the recommended daily amounts of fiber and that is often due to a poor diet. Filling up on foods that contain a lot of fiber can go a long way in weight management and overall digestive health.

The following foods contain a good source of fiber to help you make it through the day without packing on unnecessary pounds.

Broccoli

You might be among those who, as a kid, hated having to eat your vegetables; especially broccoli. However, broccoli is very good for you and just a single cup contains more than 2 grams of fiber. In addition to being a good fiber source, broccoli also contains calcium and potassium; disease-fighting chemicals beneficial to your health. Broccoli can also help lower the risk of cervical and breast cancer due to the powerful plant compounds, indoles. Indoles ensure that estrogen travels down the pathways correctly.

Avocado

Avocados are a great way to get your fiber fix. With 11-17 grams of fiber per avocado you can’t go wrong with this fruit no matter how you eat it. Avocados contain good amounts of heart-healthy fat and can help you stay fuller longer.

Apples

Many fruits contain fiber, but apples are the leader over fruits, including grapefruit, peaches and grapes. Apples (including the skin) can be a great option for anyone suffering with high cholesterol. The soluble fiber in apples can actually help you regulate cholesterol, but keep the skin intact. A medium sized apple provides 3.5 grams of fiber, but that is with the skin. If you were to skin the apple first you would only receive 1.7 grams of fiber. Apple juice does not contain a lot of fiber; 0.2 grams. So while apples are a great option, you reap the most benefits when eating a whole, un-skinned apple.

Artichoke

Eating an artichoke (medium-size) gives a healthful 10-12 grams of fiber while just containing 115 calories. This fruit is great for its high silymarin content which can benefit the function of the liver. Plus, it has a similar amount of potassium as popular fruits like bananas. Artichokes are easily added to salads or pizzas, or eaten with butter, garlic, or olive oil.

Oatmeal

A healthy breakfast like whole-grain cereal or oatmeal is certain to give the desired fiber content. A single serving of oatmeal has about 5.2 grams of fiber. But, make sure it includes whole grain. A low-quality substitute is likely to include enriched grains instead of whole grain. Plus, for extra health benefits top the oatmeal with fresh fruit like berries, bananas, raisins, or wheat germ.

Share this post