15 healthy fiber-rich foods

15 healthy fiber-rich foods

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Chia seeds are rich in

antioxidants

and

omega-3 polyunsaturated fatty acids

, have a balanced composition of

amino acids

, which are necessary for building muscles. Chia - one of the champions in fiber content in one hundred grams. Chia seeds with yogurt for breakfast

provide

satiety and

can reduce

the amount of food consumed per day. Chia pudding is the easiest and most delicious product to help incorporate chia seeds into your diet.

15 healthy fiber-rich foods

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Flax seeds are one of the main plant sources of

omega-3 polyunsaturated fatty acids

and

of protein

. Flaxseeds contain lignans, the use of which

lowers the

risk of developing certain types of cancer and

promotes the

lowering of blood pressure. About 20-40% of fiber in flax seeds is soluble, the rest insoluble. The combination of different types of fiber stimulates the intestines.

Flax seeds can be added whole or whole to porridge, salads, pastries, bread, main dishes and fermented milk products.

15 healthy fiber-rich foods

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Peas contain 16 grams of protein per glass of cooked beans and the same amount of fiber. US Department of Health and Human Services

recommends that

include vegetable protein in the diet along with the animal. Peas are an excellent source of vitamin A and group B, potassium and magnesium.

15 healthy fiber-rich foods

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Black bean is rich in

fiber, and

protein, which are necessary for maintaining health and

weight reduction

. Regular consumption of beans and other legumes

strengthens

heart health and

lowers

blood sugar.

15 healthy fiber-rich foods

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There are different types of lentils: black, red, green, caviar-like “beluga”.

A glass of lentils contains almost 18 grams of protein, about the same amount of fiber, folate, magnesium, phosphorus, iron, zinc. There are almost no fats in lentils. Lentils complement well vegetable side dishes, fish and meat dishes.

15 healthy fiber-rich foods

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Avocados contain a third of the daily intake of vitamin K, vitamins B5 and B6, C, E, folates, iron, zinc, phosphorus and potassium.

Monounsaturated fatty acids, including oleic acid,

reduce the body’s inflammation

and

reduce the risk of developing cardiovascular disease

. Ripe avocados make tasty and healthy toasts and puddings.

15 healthy fiber-rich foods

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Almonds - a universal snack and an addition to desserts and salads. And almond yields a delicious vegetable milk.

Almond skin

contains

antioxidants that fight the oxidative processes in the body that damage cells and cause various diseases. Almonds are one of the best sources of vitamin E and vegetable fats. A handful of almonds contains almost 5 grams of fiber, in one glass - more than 10 grams.

15 healthy fiber-rich foods

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The artichoke is difficult to find in Russian stores, but in European markets it is found as often as cucumbers and tomatoes.

One medium cooked artichoke contains 8 g of fiber, 4 g of protein, a third of the daily norm of folate, vitamins C, K, B6, iron, magnesium and phosphorus. The artichoke has few calories - about 60 grams in one piece. The use of artichokes helps maintain the health of the

liver

and

intestines

.

15 healthy fiber-rich foods

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Tasty and bright summer berry contains almost 15 grams of fiber in a standard portion and does not lose its beneficial properties when frozen.

In raspberries, like other berries, a large amount of antioxidants. In one glass of raspberries - half the daily intake of vitamin C and manganese, vitamins K, E, iron and copper. Raspberries will make breakfast, dessert or smoothies healthier.

15 healthy fiber-rich foods

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In the cold, pears are one of the most affordable fruits.

One pear contains only 100 calories, as well as fiber, vitamins C, K, potassium and magnesium. Pears with a green skin

are rich

lutein and zeaxanthin, useful for vision.

15 healthy fiber-rich foods

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Paste contains a lot of carbohydrates and energizes for a long time. Whole grain pasta is prepared from whole grain flour, during the production of which a useful bran portion is left.

Thanks to this, whole grain pasta contains fiber, which is necessary for good digestion. Add broccoli, Brussels sprouts or avocados to the dish for even greater benefits.

15 healthy fiber-rich foods

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Starting every morning with oatmeal is a healthy and tasty habit. A portion of oatmeal (half a glass in dry form) contains a double daily rate of manganese, 40% of the daily norm of vitamin B1 and phosphorus.

Choose oatmeal, which is cooked for a long time, about 15-20 minutes. This cereal is processed minimally and contains the largest amount of fiber.

15 healthy fiber-rich foods

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Bright and crispy broccoli is not in vain takes the first places in the lists of useful products. 90% broccoli consists of water, in one glass of broccoli - only 30 calories.

To maintain maximum fiber and vitamins, it is necessary to properly prepare broccoli. Dip the inflorescences in boiling water for about a minute. So the cabbage will not fall apart, it will look appetizing and crunch slightly.

15 healthy fiber-rich foods

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Scientists from the Netherlands

found

that daily consumption of 300 grams of Brussels sprouts reduces oxidative processes in cells by 28%.

Chinese researchers

linked

the use of cruciferous vegetables to reduce the risk of type 2 diabetes. In 100 grams of Brussels sprouts - 250% of the daily norm of vitamin K and one sixth of the daily norm of fiber.

15 healthy fiber-rich foods

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Apples are one of the main products of a healthy diet. They are low in sugar, rich in vitamin C and antioxidants.

An average apple has about 100 calories and fiber, which saturates and

prevents

overeating during the day.

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