Taking fiber every day is very important to be healthy: it keeps the blood sugar level more stable, reduces the levels of fats in the blood, protects cardiovascular health, regulates intestinal transit avoiding constipation, counteracts the acidity of the intestine, protecting us from colon cancer, it eliminates hunger … Its benefits, as you can see, are numerous and very important. But even so, it costs to take the recommended daily amount, between 25 and 30 grams of fiber per day. In fact, the Spanish average is around 16 grams according to data from the Spanish Foundation for the Digestive System.
To help you take those necessary 25 or 30 grams of fiber a day we have compiled the foods with the most fiber and to try to make it easier for you we have specially selected those that are easy to find and include in the diet but are also very tasty . Take note and you will see how you will have no problem taking in more fiber every day.
Taking fiber every day is very important to be healthy: it keeps the blood sugar level more stable, reduces the levels of fats in the blood, protects cardiovascular health, regulates intestinal transit avoiding constipation, counteracts the acidity of the intestine, protecting us from colon cancer, it eliminates hunger … Its benefits, as you can see, are numerous and very important. But even so, it costs to take the recommended daily amount, between 25 and 30 grams of fiber per day. In fact, the Spanish average is around 16 grams according to data from the Spanish Foundation for the Digestive System.
To help you take those necessary 25 or 30 grams of fiber a day we have compiled the foods with the most fiber and to try to make it easier for you we have specially selected those that are easy to find and include in the diet but are also very tasty . Take note and you will see how you will have no problem taking in more fiber every day.
Chia seeds
Chia seeds
They are the richest plant food in omega 3 and a good source of B vitamins. To take advantage of their anti-inflammatory power, eat them freshly ground. You can also take them in pudding, with yogurt, in salads …
Chia seeds have 34 g of fiber per 100 g.
Flax seeds
Flax seeds
They are another of the greatest sources of fiber that you can find and are also very rich in omega 3 acids, in fact they contain alpha-linolenic acid, the "father" of the omega 3 family.
You can include them in your salads, yogurts, cereals … you will also avoid constipation. Depending on the benefits you want to obtain, you must take them in one way or another:
- If you want to take them as a home remedy for constipation, let them soak to release the mucilage that will help you go to the bathroom.
- If you want to prevent cardiovascular problems, better take them ground.
Flax seeds have 27 g of fiber per 100 grams.
Pumpkin seeds
Pumpkin seeds
Besides being very rich and providing you with a lot of fiber, pumpkin seeds are one of the foods richest in magnesium (592 mg of magnesium per 100 g), an essential mineral that is involved in the synthesis of dopamine and serotonin, the " well-being hormones ”. In addition, it also helps keep cortisol, the "stress hormone," at normal levels.
You can take them as a snack or add them to vegetable creams and salads.
Pumpkin seeds have 18 grams of fiber per 100 grams.
Popcorn!
Popcorn!
You may have come this far thinking: "in the headline it said super rich foods …" and yes, chia seeds may not be the first thing that comes to mind when you think of something tasty. But what about the popcorn? There is no more delicious homemade snack, right? Well, above all, it is integral, healthy and highly recommended in any type of diet, even in a diet to lose weight.
Popcorn provides 15 grams of fiber per 100 grams.
cooked chickpeas
cooked chickpeas
Sometimes it is sometimes difficult to include legumes in the diet, but it is essential when we want to take care of ourselves. Chickpeas are one of the best options to eat more legumes because they are rich in fiber and have a high nutritional value. But they are also super helpful, since they can get you out of trouble when you don't know what to eat. For a sample take a look at these 14 recipes you can make with a pot of chickpeas.
Dried chickpeas have 15 grams of fiber per 100 grams.
Almonds
Almonds
They are delicious, you can take them raw, add them to salads, desserts, yogurt and countless other dishes. They provide fiber and it is also one of the foods that help lower cholesterol quickly.
Almonds provide 12 grams of fiber per 100 grams
Artichoke
Artichoke
The artichoke is one of the star foods in many diets to lose weight since diuretic properties difficult to find in other foods, fight constipation and help you stay satiated much longer. If you are not a big fan or have been bored of taking them always the same, get inspired by these 15 recipes with artichoke.
The artichoke provides 11 grams of fiber per 100 grams.
Pistachios
Pistachios
The nuts are loaded with fiber and healthy fats and the pistachios could not be less. The best thing about this little treasure of fiber and omega 3 is that they weigh few and a serving would be about 49 units, which gives the feeling that you eat a large amount. It also helps to eat more slowly since you have to peel them.
Pistachios contain 10 grams of fiber per 100 grams.
Dark chocolate
Dark chocolate
The promise is debt, we had announced foods rich in fiber super rich and easy to find and there is no food with these characteristics better than chocolate. We invite you to have it as dessert (one or two ounces) after lunch or dinner. It will provide you with fiber that will help you fight constipation and feel satiated and will also improve your mood and protect your memory.
Dark chocolate has more than 10 grams of fiber per 100 grams.
Oatmeal
Oatmeal
Oat flakes contain fiber and some slow-absorbing protein and carbohydrates. Better choose the integral version that will give you energy for longer and will make you feel satiated, something essential if you are following a diet to lose weight and do not want to starve.
100 grams of rolled oats provide you 9 grams of fiber.
60% of the Spanish population consumes less than 25 grams a day, that is, 6 out of 10 people do not consume enough. This is one of the main reasons for the increase in people suffering from constipation in our country and in people who perhaps - without knowing it - increase their risk of suffering from diseases such as colon cancer, cardiovascular problems or diabetes. To remedy this, we have selected and made a ranking with the richest and easiest foods with fiber to find and include in your daily diet.
These are the foods with the most fiber
Fiber content in grams per 100 grams of food:
- Chia seeds 34 g
- Flax seed 27 g
- Dried beans 25 g
- Lupins 19 g
- Pumpkin seeds 18 g
- Dried plums 16 g
- Popcorn 15 g
- Dried chickpeas 15 g
- Whole wheat rye bread 13 g
- Almonds 12 g
- 12 g dried chickpea
- Artichoke 11 g
- Pistachios 10 g
- Hazelnuts 10 g
- Dark chocolate 10 g
- Oat flakes 9 g
- Macadamia nuts 9 g
- Whole wheat bread 9 g
- Walnuts 9 g
- Dates 8 g
- Quinoa 7 g
- Spinach 6 g
- Swiss chard 6 g
- Raspberries 6 g
- Peas 5 g
- Edamame 5 g
- Tomatoes 3.5 g
- Green beans 3 g
- Figs 3 g
- Brown rice 3 g
- Kiwi 3 g
- Mushrooms 2.5 g
- Strawberries 2.5 g
- Plums 2 g
- Oranges 2 g
Calculate the fiber you eat
It is quite complicated, or rather impossible, to memorize the list of foods with the most fiber. To help you know if you are getting enough or if your diet is low in fiber, we have grouped the foods with their approximate amount of fiber so that it will be easier for you to take them into account.
- 100 g of seeds = 30 g of fiber
- 100 g of nuts = 14 g of fiber
- 100 g of legumes = 12 g of fiber
- 100 g of fruit = 3 g of fiber
- 100 g of cereals = 2 g of fiber
- 100 g of vegetables = 2 g of fiber
Types of fiber and where you find it
- Soluble fiber is found in foods such as oats, nuts, legumes, barley, dates, strawberries, oranges, and other fruits and vegetables. When this type of fiber comes into contact with water, already in the intestine, it produces a gel that increases the volume of that fiber ingested. It is characterized by reducing the absorption of cholesterol and glucose in the intestine and by facilitating the development of the intestinal flora.
- Insoluble fiber , on the other hand, you have in whole grains and their derivatives (bread, pasta, rice, etc.), in some nuts and also in some vegetables (cucumber, tomatoes, celery, chard, green beans, spinach, artichokes, lettuce).
TrickClara
HOW MUCH FIBER DO THEY REALLY HAVE?
Any product labeled "high fiber" must provide at least 6 grams of fiber per 100 grams of food.
If what is indicated on the label is "source of fiber", it must provide at least 3 grams of fiber per 100 grams.
Tricks to include fiber in your diet and avoid constipation
Surely you already know that whole grains are a great source of fiber, but they are not the only foods that contain it. If you are one of those who have not just gotten used to the taste of whole grain products, do not worry, because there are alternatives to introduce fiber into your diet without it being a sacrifice for you. For example, you might be in the mood for a bowl of homemade popcorn while watching a movie on the couch, right? Prepare them without remorse, because in addition to enjoying the afternoon, you will be providing your body with an extra dose of fiber. The same is true if you sprinkle flax seeds in your salads, which are also a great source of calcium, or if you add a handful of raisins to yogurt.
- Eat lots of fruit: Include one fruit in your breakfast and another for dessert at lunch or dinner. Try to choose the richest in fibers such as raspberries, strawberries, kiwis or figs.
- Whole grain : The whole grain version of bread, rice and pasta will provide you with an extra dose of fiber.
- Vegetable first: Cooked, roasted or in a salad, vegetables have a high amount of fiber and very little or no fat, hence their low caloric intake.
- Dried fruits: dried apricots, figs … have a high proportion of fiber as well as being magnificent sources of minerals. You can add them to your salads or yogurts.
- Seeds: A tablespoon of seeds (flax, poppy, sesame) in salads, purees or yogurt will provide you with an extraordinary amount of fiber. It is present in 25% of its composition, so it has a great laxative effect.
Here are many more tips and ideas to add more fiber to your diet without even realizing it.
