As the plant-based eating movement has elevated foods like beans and grains to diet staples for improved digestion and general health, high-fiber diets have advanced significantly in recent years. High-fiber foods are no longer just for older adults and treating constipation anymore!
What Is a High-Fiber Diet?
The 2020-2025 Dietary Guidelines for Americans recommend that males consume at least 31 grams of fiber per day and that women aim for at least 25 grams. We define high-fiber meals as having 8 grams or more of fiber per serving and high-fiber snacks as having 3 grams or more of fiber per serving. A high-fiber diet is linked to a plethora of health advantages. Increasing your consumption of high-fiber foods has been associated with lower chances of cancer, diabetes, and heart disease. Additionally, it might aid in weight loss, weight maintenance, and digestive health maintenance.
If your high-fiber diet is substantially different from your previous eating habits, it may take some time for your body to adjust. To assist your body adjust to this healthy eating shift, be careful to gradually introduce new foods and drink plenty of water. By adding a lot of fiber all at once, you can experience cramping or stomach discomfort.
Thankfully, there are so many delectable high-fiber meals available that can help you quickly reach your fiber goal. There are many more foods that will provide you with even more fiber for your money despite the fact that apples—a medium-sized apple offers 4 grams of fiber—might be our first choice when considering high-fiber meals to add to your diet.
All berries are beneficial, but raspberries (and blackberries) stand out due to their slightly less than 9 grams of fiber per cup and high vitamin C content. Strawberries only have 3 grams of fiber per cup, while blueberries have 4 grams, both of which are still delicious and high in fiber.
Good day, fiber! Black beans provide a substantial 8 grams per 1/2 cup serving. That amounts to over one-third of the recommended daily fiber intake for women. With 7 grams of protein per serving, black beans are another excellent source of protein. To help lower the salt content, rinse canned beans before using.
Artichokes might not be one of the first foods that come to mind when you think about fiber, but they should be because one cup of cooked artichoke hearts has 6 grams of fiber in it! In addition, artichokes are a wonderful source of potassium, an electrolyte and mineral that is vital for heart health and can support normal blood pressure.