Fiber is important for many reasons aside from playing a major role in helping you shed the pounds. If you are on hcg diet or any other diets then we suggest you to must have the below 10 fiber rich foods for the following benefits.
- Fiber helps you maintain blood sugar levels
- Controls your craving
- Reduces your risk of diabetes type 2.
With the above health benefits, the intake of fiber is still minimal and below per. It is recommended that women take about 25 grams of fiber each day and men about 38 grams. On average, most people take about 15 grams of fiber per day. The good news is that this can be done by easily adding a selection of favorite fiber foods in your diet.
Corn is a familiar dish with many of us and contains about 3.5 grams of fiber for every cup serving. So taking several cups in a day will ensure you meet the minimum 30 gram requirement of fiber in a day. Pop-corn is also another healthy option of fiber source containing 2 grams of fiber in a cup serving, which is also low-calorie and low fat.
- Cauliflower with Gruyere Sauce
This a cheesy dish with low calories and high fiber content. Cauliflower with Gruyere cheese contains up to 5 grams of fiber per cup serving.
- Black beans
Black beans is exceptionally nutritious and contains 15 grams of fiber per cup serving and also 15 grams of protein for the same. It is also a powerful antioxidant with numerous flavonoids and plant pigments which give it the rich black color. It is advisable to take a lot of water when serving black beans in your food.
Avocado is a healthy fruit containing mono and polyunsaturated fats which help lower the risk of heart disease and cholesterol level. The creamy flesh of avocado is rich in fiber and a whole fruit may contain about 10 grams of fiber.
- Whole wheat pasta
Whole wheat pasta will revamp your fiber intake if included in your diet. The pasta contains enough fiber to power you through the day. Make small additions of whole wheat pasta and you will see the difference in the long run.
- Brown rice
This inclusion in your diet will bring almost immediate changes by increasing your fiber intake. A cup serving of brown rice contains 3.5 grams of fiber, which can be combined with other recipes such as wild salmon.
- Whole wheat bread
Whole wheat bread contains bran which is highly nutritious and contains fiber. Unlike white bread, whole wheat bread does not remove bran and other nutritious elements found in the seed’s outer coating.
Lentils is super-rich in fiber and a single cup serving will carry a whopping 15.6 grams of fiber. Additionally, lentils has a host of vitamins such as vitamin B, protein, iron and other minerals.
This delicious fruit contains 5.5 grams of fiber per fruit. This is because of its edible skin is very nutritious. Four medium sized pears alone will give you the required amount of fiber in a day.
Oats will boost your immune-system and also lower your cholesterol levels. Beta-glucan contained in oats is a special type of fiber that comes in a soluble form (the one necessary for lowering cholesterol levels) and insoluble fiber which is responsible for ensuring smooth digestion.