A handful of bean sprouts
A handful of bean sprouts
Add them to a salad, a vegetable cream or a vegetable stir fry. They are very rich in fiber - they provide 15.7 g per 100 g - and they take away your hunger for very few calories, since they only provide 50 kcal per 100 g.
The carpaccio … with mushrooms
The carpaccio … with mushrooms
Abusing red meat can lead to constipation. A good alternative is the mushroom, a fiber champion that also has very few calories. You just have to cut it into thin slices, season it with lemon so that it does not blacken and a drizzle of olive oil, season and … enjoy!
Fancy some "stringy" popcorn?
Fancy some "stringy" popcorn?
Do you know that they provide one gram of fiber per cup? If you make them homemade, with little oil and salt or sugar, you will be taking a lot of fiber in exchange for few calories and enjoying it! On the other hand, those in theaters can be a real "caloric bomb" because of the fats and extras they add. Popcorn has 15 g of fiber per 100 g.
Oat flakes in creams
Oat flakes in creams
Being crushed, the fiber in the vegetable cream is not as beneficial as that of the boiled vegetables, but incorporating oat flakes can help you solve this small setback. After blending, add one or two tablespoons of rolled oats to the cream and cook until they fall apart. This will thicken the cream and enrich it, as oats provide 9g of fiber per 100g, which is a lot.
A tablespoon of jam … of figs
A tablespoon of jam … of figs
A single tablespoon of fig jam gives you 2 g of fiber. If you choose it homemade, made with little sugar, which can be astringent, it is even more beneficial. And it will give you even more fiber if you spread it on a toast of whole wheat or rye bread.
A cap of edamame?
A cap of edamame?
Edamame, that is, the soybeans inside its pod, which is usually eaten blanched and lightly sautéed, contains 5 g of fiber per 100 g, so you will get about 8 g of fiber per cup, once cooked. A champion! This amount is about a quarter of the fiber we need per day.
Tortillas… with vegetables
Tortillas… with vegetables
Wherever you put vegetables and greens, you will be adding fiber. Don't settle for the typical French omelette and put whatever vegetables you can think of in the omelette. That you lack time? Cook them first in the microwave. You'll have them ready in no time.
The fruit, with skin
The fruit, with skin
If you eat the apple without skin, you lose 11% of the fiber of this fruit. In the case of pear, you lose up to 34% or more. As you can see, it is not the same. They are worth cleaning them well and eating them with their skin. What if they have an inedible skin? Well, in the case of oranges and mandarins, try not to remove the white part between the peel and the pulp, which provides a lot of fiber.
Forest fruits, pure fiber
Forest fruits, pure fiber
Blackcurrant, blackberry and raspberry are very rich in fiber (6 g of fiber per 100 g), and you consume it all because you do not have to peel them. Feel free to add them to the bowl of cereal in the morning, to the yogurt for a snack or to the dessert on Sunday if you make a puff pastry, for example. In any dish they are delicious, but so that they do not lose laxative power, choose them ripe.
Snacks with extra fiber
Snacks with extra fiber
If you always choose whole wheat or whole grain bread and add lettuce leaves, tomato, cucumber or pepper slices and sprouts, they will fill you up without adding almost calories and you will add a good extra fiber. It is important to dry the vegetables well before adding them so that they do not make the bread moist. You can also add roasted vegetables.
Make jelly with agar
Make jelly with agar
Agar agar is a seaweed that is 80% soluble fiber. You can use it as a substitute for gelatin of animal origin. In fact, it has a gelling power 10 times greater than this. It is also used as a thickener and as a home remedy for constipation.
A handful of nuts
A handful of nuts
They are very rich in fiber as long as you eat them with skin. Those with the most fiber are almonds, pistachios, hazelnuts, walnuts … You can add them to your salads, to which they will also give a crunchy touch; put a handful in the yogurt, or, very chopped, use them together with the breadcrumbs for your batters. Nuts have about 10g of fiber per 100g.
Legumes, in salad
Legumes, in salad
Eating legumes three or four times a week ensures a good dose of fiber (100 g of beans, for example, provide more than half of the recommended daily amount of fiber), but … always taking them stewed can make it difficult to comply with these weekly servings. On the other hand, in salads it can be easier. If in addition to lettuce you add peppers, cucumber, or some fruit, the fiber content multiplies.
Chia seeds in juice
Chia seeds in juice
Chia seeds go for a record in terms of fiber amount, because they provide about 34 g of fiber per 100 g of seeds. To help laxation, the ideal is to soak them at night in a little water and then add them to a juice or yogurt with the gel that they have released. You can also add them ground to creams or salads, for example.
Super laxative compote
Super laxative compote
If you have regularity problems, take it for dessert or for breakfast. Simmer apple, pear, a couple of dried apricots, dried figs, and prunes with a finger of water, a stick of cinnamon, and a teaspoon of honey, not sugar, which can be astringent.
You have to take fiber. It is a recommendation that they make us for almost everything: to avoid constipation, to remove hunger, to lose weight if we go on a diet, to lower cholesterol, to take care of the heart, to avoid certain types of cancer, such as colon cancer …
But when they tell us that we should eat about 25 g of fiber a day, we get scared. How much is 25 g of fiber? Quiet! Forget about the kitchen scale. In our gallery we tell you how to get more fiber with easy and delicious ideas.
How to get the amount of fiber you need
If you follow a balanced diet, rich in fruits and vegetables (you know, the five daily servings) and in which there is whole grain bread, pasta or rice, in theory you will already be taking the amount of fiber you need.
But since success is in the details, you will see that it is not the same to take the fruit with or without the skin. The fiber in vegetable cream is not as beneficial either, because it is shredded, as that of those same vegetables but without shredding.
For this reason, so that you can easily reach the amount of fiber you should take a day, we tell you many tricks that are easy to apply to your daily food, and that will also make it tastier. Because if we tell you that fiber is also in popcorn or jam, don't you see it with different eyes?
